WOD Wednesday June 1/11


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


B - 3 Rounds


AMRAP in 3 min


Back Squat X 2 @ 80%
Man Makers X 4
DB Snatch X 6


3 min rest

4 comments:

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

Dawson said...

Thanks for Photoshopping the bald spot out and giving me a full head of hair!

PW said...

That's some rookie photoshop, they should have made your legs the same length while they were at it...haha

Anonymous said...

There was no photoshop involved in this!