WOD Wednesday February 23/11


(Good Luck to the "swimmer girls" as the compete at the Provincial Championships this weekend! Amanda, Kristin and Hannah (sorry Hannah I don't have any pics with you in them!)

WOD


1. Back Squat  3 X 3


2. Weighted Pull Up 5 X 3


3 Rounds for Time


30 KB Swings
30 Push Ups
30 Sit ups


4. Reverse Hypers X 20 X 2
    GHD Sit Ups X 20 X 2

2 comments:

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

Serena said...

Good luck !