WOD Wednesday May 4/10


WOD


Power Snatch @ 70% X 2 X 8


A- 21-15-9


Burpees
One Arm DB Snatch (each arm)


B - MAX 500M Row


C - Reverse Hypers X 15 X 2
      GHD Sit Ups X 30

1 comment:

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 20g PRO; 10g CHO
12-16% - 20g PRO; 20g CHO
Below 12% - 20g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 30g PRO; 10g CHO
8 - 12% - 30g PRO; 25g 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