WOD Thursday May 5/11


WOD


A - 2 Jerks on the min for 10 min @ 60%


B - 3 Rounds -


With a 4 min running clock - Run 400M and with the remaining time: 


AMRAP


Round 1 - Pull Ups
Round 2 - Pass Throughs
Round 3- Double Unders

1 comment:

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 20g PRO; 15g CHO
12-16% - 20g PRO; 25g CHO
Below 12% - 20g PRO; 35g CHO

Post WOD fuel MEN:

Above 12% - 30g PRO; 20g CHO
8 - 12% - 30g PRO; 30g CHO
Below 8% - 30g 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