WOD Tuesday January 25/11


(A few people seem to be looking but I doubt anyone is listening to what I say, haha)

WOD


2 Position Clean + Jerk @ 65% X 5 sets
(Floor, Mid)


Complete 1 Tabata at each station


KB swings (Russian)
Double Unders
Rowing
Pull Ups


30 GHD or Weighted Sit Ups 


*Skill work of your choice time permitting*

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:
approx 2 oz sweet potato, yams, squash