WOD Tuesday November 9/10

(Happy 19th Graham - great excuse to use this photo again, haha)


WOD


5 sets


2 Position Clean (Floor, mid) @ 65%




Part A


21-15-9


Burpees
Ring Dips
Toes To Bar


Part B


5 sets


Push Press X 5
Rest 20 sec
KB Swings X 15 (unbroken)

1 comment:

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