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:
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
For those of you interested... it's time for another nutrition challenge.
Check out http://cfk-nutrition.blogspot.com for all of the details.
Omg is it ever Dawson. I am in dire need of your guidance... again...
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