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:
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
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