WOD Tuesday February 15/11


WOD


Snatch X 5 X 3 (Increase weight each set)
Snatch Deadlift X 5 X 2
4 Rounds


60 seconds rowing
30 rest
60 seconds burpees
30 rest
60 seconds skipping/doubles
30 rest
60 seconds ropes/tire hits
30 rest

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