WOD Tuesday March 1/11


WOD


Push Press - MAX


1. 4 sets - 
    Weighted Jumps X 6
    "P.R" Squats X 6


2. 4 Rounds - AMRAP in 2 min, 30 seconds rest


    10 DB Push Press (40#/25#)
    5 Man Makers (40#/25#)

4 comments:

Mike J said...

whats a "P.R" squat

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; 30g CHO
Below 8% - 40g PRO; 50g 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

Ellie said...

point of contact rack snatch...right Jess? Just kidding, it's hard to explain in text, but I'll try since I doubt any one else will..
holding a bar in a snatch grip, hinge forward from your hips until you are "pinching" and holding the bar in your hip crease, now squat into a very low squat, letting go of the bar if possible and holding it in place by squeezing it between your pelvis and femurs. Now stand the squat up, without un-hinging at the hips until the legs are almost straight, re-gripping the bar as your hips open so you don't drop it. The idea is to get the feel of the contact of the bar with the hip crease, so you know when to start the powerful jump in the snatch.
How'd I do Andrew?

Andrew said...

you did better than I would have, haha ... as I would have told Mike J to get his ass into the gym and learn it. haha