WOD Thursday September 23/10

(Post Challenge dinner!)

WOD


Snatch Balance - Work up to a heavy single


3 sets 


1 Power snatch + 1 Snatch (Both from mid-thigh) @ 60%


3 Rounds of 


10 "Ground to Overhead" (Snatch or Clean and Jerk) @ 3/4 Body weight
400 M Sprint


Rest 2 min between Rounds

2 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:
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Jessi said...

why is Pete glowing??