WOD Thursday April 28/11


WOD


Max Jerk


A- 4 Rounds


AMRAP in 3 min


5 Sandbag Zercher Cleans
7 Burpees
9 Box Jumps (24/18)


rest 3 min


B - "Andrew says" Paralette fun!

2 comments:

Dawson said...

Nice photo! Looks like the one sitting in the pink shoes is cut from the same cloth as the photographer. Hahaha

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