WOD Monday January 7/11

(The boxes are just in the background .. she is doing that unsupported!)


MAX Shoulder Press

A - Snatch Balance X 3
      rest 20 sec
      Hollow Rock X 15
      rest 20 sec

B - AMRAP in 10 min
      12 one arm DB snatches (40#/25#)
      12 KB Swings (as heavy as possible - russian)


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:
approx 2 oz sweet potato, yams, squash

Dawson said...

Didn't I see Brandon do something similar with his legs through the rings too? Hahaha

SamuraiMark said...

CFK NutriChallenge Power ... I added 10lbs to my press this past week. I blame the milk.