WOD Tuesday January 4/11



WOD


Snatch Balance (Heavy single)


Hang Snatch + Overhead Squat - 5 Sets


5 Rounds 


2 min on 2 min rest


10 Sandbag Half Moon/KB Halfmoon
10 Sandbag Zercher Clean


Sandbag halfmoon video

Sandbag Zercher Clean video

1 comment:

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 10g CHO
12-16% - 30g PRO; 20g CHO
Below 12% - 30g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 10g CHO
8 - 12% - 40g PRO; 25g CHO
Below 8% - 40g PRO; 40g 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