WOD Thursday January 6/10





WOD


Clean Segment Pull + Clean Pull + Clean
(1", Knee, Hip, Finish) X 5 Sets


A


2 Rounds for Time


"Sage"


20 Thrusters (135/95)
20 Pull Ups
20 Burpees


B


Reverse Hypers x 15 x 3
Weighted Sit Ups x 20 x 3

3 comments:

Linds said...

85 would've been nice..

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 20g CHO
12-16% - 30g PRO; 35g CHO
Below 12% - 30g PRO; 50g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 40g CHO
Below 8% - 40g 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

Dawson said...

"Nice" would have been too easy Linds :)