WOD Tuesday March 22/11


WOD


Snatch - Work up to 90%


Snatch Pull - 2 X 2 - 100%, 2 X 2 - 105%,  2 X 2 110%


3 Rounds


45 seconds at each exercise - 15 seconds rest


Ropes/Tire Hits
Rowing
Pull Ups
Hollow Rock

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