WOD Wednesday October 13/10

WOD

On the minute for 10 min

2 Back Squat (50%-60% or 1RM)

*SPEED*

A - Pendlay Row X 5
      Rest 30 seconds
      Shoot throughs X 15
      Rest 30 seconds

B - With a partner do AMRAP in 15 min

Person A - Sprint 400M

Person B - Man Makers X 5
                  One Arm DB Snatch X 10 


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; 25g CHO
Below 8% - 40g PRO; 40g 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