WOD Tuesday September 14/10

(Dawson and Perry dancing it out)


5 Rounds for time

25 KB Swings (24kg/16kg) - scale as needed
10 DB Muscle Snatch (Each Arm)
Run 400M


Unknown 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

Unknown said...

... and yes, Perry did whoop my ass. I'm not ashamed to admit it. Well... a little ashamed. OK. You got me. I'm really ashamed.

PW said...

I even took it easy on you D-Man :-)

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