WOD Wednesday December 8/10


WOD

Every minute on the minute for 10 min


2 Deadlift (50-60%) - emphasis on speed


4 Rounds


Rounds 1,3


AMRAP in 3 min of


10 Sandbag Muscle snatch
10 Shoot Throughs


rest 2 min


Rounds 2,4


AMRAP in 4 min of (Use same weight throughout)


5 One Arm DB Power Snatch
5 Man Makers
15 Weighted lunges


rest 2 min

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