WOD Thursday November 4/10

(7AM Sled pulls ... COLD and DARK)

"The Sweet Science"


10 Rounds of 3 min on 1 min rest with the following exercises


Double Unders
Pull Ups
Double Unders
Rowing
Double Unders
KB Holds
Double Unders
Shoot Throughs
Double Unders
Battle Ropes

3 comments:

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 20g PRO;20g CHO
12-16% - 20g PRO; 30g CHO
Below 12% - 20g PRO; 40g CHO

Post WOD fuel MEN:

Above 12% - 30g PRO; 20g CHO
8 - 12% - 30g PRO; 40g CHO
Below 8% - 30g 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

Dawson said...

And for those of you that are wondering what battle ropes are check out this link: http://www.youtube.com/watch?v=B5KFuTlTap4

We will probably be doing the smaller and quicker waves

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