WOD Wednesday April 20/11


WOD


Power Jerk X 8 X 2


5 rounds


AMRAP in 3 Minutes of:


10 Sandbag Muscle snatch
15 KB Swings (HEAVY)


3 min Rest

2 comments:

Vicki said...

HEY EVERYONE!!!
IF YOU'RE READING THIS COME OUT TO YOGA TONIGHT AT THE GYM!!! 7:15 START!!! EXCELLENT INSTRUCTOR AND EXCELLENT STRETCHING AND WE ALL KNOW HOW GOOD A SOLID STRETCH WILL FEEL AFTER LIFTING HEAVY THIS WEEK!

YOGA YOGA YOGA YOGA YOGA YOGA YOGA!! IF YOU CAN'T FIND $5 I'LL PAY FOR YOU! :)
50% IS JUST SHOWING UP!!!!

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