WOD Wednesday February 16/11


WOD


Clean X 5 X 3


Front Squat + Jerk - 2-2-2-1-1-1
(this terrible sequence is courtesy of Apollo weightlifting club!)






AMRAP in 10 min


5 HSPU/Push Ups
10 Pistols
15 Pull Ups/Ring Rows

1 comment:

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 20g CHO
12-16% - 30g PRO; 30g CHO
Below 12% - 30g PRO; 40g 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:
approx 2 oz sweet potato, yams, squash