WOD Monday November 8/10

(D-man and I training from the warmth of the car ...)

Internet is finally up and running again ...

WOD


Snatch - MAX


Part A


Pendlay row X 5 (5 lbs heavier than last time)
rest 45 sec
Shoot Throughs X 15
rest 45 sec


Part B


AMRAP in 8 min


5 DB Snatch (each arm)
7 DB Thrusters
9 Man Makers


Guys use 55#/Girls 30#

2 comments:

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

PW said...

Two creepers, was this taken in "bird watchers park"??