WOD Thursday October 7/10

(Oh, back pre-challenge when eating was FUN!)

WOD


3 sets of 


Power Snatch (65%)
Power Clean + Power Jerk (65%)




Part A


3 sets


MAX rep Pull Ups
rest 1 min
25 sit ups
rest 1 min


Part B


3 Rounds for time (Max 10 min)


5 Push Press (Use 80% of Power Jerk weight from previous)
50 Double Unders
10 Paralette Pass Throughs

1 comment:

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO;10g CHO
12-16% - 30g PRO; 20g CHO
Below 12% - 30g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 10g CHO
8 - 12% - 40g PRO; 30g CHO
Below 8% - 40g PRO; 50g 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