WOD Monday January 10/11






Snatch Segment Pull + Snatch Pull + Snatch X 5 sets
(1", knee, hip, finish)


5 Rounds - 3 min on 1 min rest


5 Box Jump (36"/27")
7 Plyo Push Ups (Hands must leave ground)
9 Sandbag/DB Muscle Snatch


Cash out


30 GHD or weighted Sit Ups


*The Whole Food Nutrition challenge starts next Monday the 17th! There is a link on the right hand side of the blog with all the info ... Good luck everyone and I hope to see all of you participating!*

2 comments:

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

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