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:
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
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