WOD Wednesday December 22/10


WOD


5 Sets - 3 Position Clean @ 65% (Floor, below knee, Hang)


4 Rounds


AMRAP in 3 min 


3 Power cleans (65%)
6 Push Ups
9 Squats


Rest 3 min

4 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

Anonymous said...

Whats with the pictures of the same douche back to back??

Sandra said...

Happy Christmas everyone.

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