WOD


3 Sets of Each


Power Snatch + Snatch (70%)
Power Clean + Clean (70%)


Part A


4 sets


Pendlay Row X 5
rest 30 seconds
Pistols X 5 (each leg)
rest 30 seconds


Part B


For Time


Row 250M
25 Pull Ups
row 250M
25 Push Ups
Row 250M
25 Sit Ups
Row 250M
25 Squats

3 comments:

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO;10g CHO
12-16% - 30g PRO; 20g CHO
Below 12% - 30g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 10g CHO
8 - 12% - 40g PRO; 30g CHO
Below 8% - 40g PRO; 50g CHO

% = body fat

Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.

(PRO - protein; CHO - carbohydrate)

Examples of CHO @ ~10g:
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Dawson said...

For those of you interested... it's time for another nutrition challenge.

Check out http://cfk-nutrition.blogspot.com for all of the details.

Sarah said...

Omg is it ever Dawson. I am in dire need of your guidance... again...