WOD Tuesday December 7/10

(The classiest member of CFK)

3 Sets


2 hang power snatch + 2 overhead squats (OHS) + 2 snatch grip Sots press


Part A


5 rounds for time (15 minute time limit)


15 OHS (95#/65#)
15 Pull-ups
15 Hollow Rocks


Part B


2 - 3 sets


Glute ham developers (x15)
Reverse hyperextension (x15)

16 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:
1/2 banana
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Titia said...

Yes, so classy!! I feel I can finally fulfill my dream of becoming a jogging suit model with this exposure. Some girls want to be a swim suit model, but me I always wanted to be a jogging suit model. I know now that all my hard work at CFK has paid off to allow me to realize this dream. I didn't even need to do paleo diet to achieve this! Amazing!

Stace said...

Tina, you are wearing the hell out of that jogging suit :-) Classy....yes!

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