WOD Thursday September 2/10


WOD

Jerk - Max 


Part A


4 sets


Push Press X 5
rest 30 seconds
Sprint 200M
rest 30 seconds


Part B


3 Rounds for time


500M Row
10 DB Muscle Snatch

3 comments:

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 20g CHO
12-16% - 30g PRO; 30g CHO
Below 12% - 30g PRO; 40g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 40g CHO
Below 8% - 40g PRO; 60g 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:
approx 2 oz sweet potato or yams

Sandra said...

Great pic of the hill. . .

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