WOD Wednesday June 8/11


WOD 


Snatch (60%-80%)


A- 5 Sets
Snatch push press X 5 (80% of snatch)
plank X 1 min
rest 30 seconds


B- 4 Sets


100M Farmers Carry (55#/40#)
Box Jumps X 7 (40"/30")

2 comments:

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

Dawson said...

CONSIDER PUTTING A TEASPOON OF CELTIC SALT IN YOUR WATER TODAY. YOU'LL HAVE TO REPLACE THE ELECTROLYTES, ESPECIALLY SODIUM, THAT ARE LOST THROUGH SWEATING!!!