WOD Wednesday September 22/10

WOD

4 Sets


2 Position Clean @ 70% (mid thigh/hang)


Part A


4 Sets


Snatch Grip Push Press X 5
rest 30 seconds
Front Squat X 10
rest 30 seconds


Part B


Every min on the min for 10 min


10 Box Jumps
10 Hollow rocks

1 comment:

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO;20g CHO
12-16% - 30g PRO; 35g CHO
Below 12% - 30g PRO; 50g 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