WOD Wednesday December 1/10

(2 of the most competitive ladies at CFK - although they deny it to each other ;)

WOD


Snatch + Hang Power Snatch + Hang Snatch
@ 60% X 5


Clean + Hang Power Clean + Jerk
@ 60% X 5


Tabata


Pull Ups
Double Unders
Deadlifts (225/135)
Wall Ball

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