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:
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
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