WOD
In 15 min work up to a 3RM Power Clean
5 rounds of (use 70% of your 3RM)
3 Clean Pulls
3 Position Power Clean (Floor/mid thigh/hang)
3 Front Squats
*After last front squat immediately do 3 box jumps*
Rest as long as it takes for your partner to complete their Round
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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)
*Most people (including myself) will be consuming 10g of CHO unless you have been told otherwise.*
Examples of CHO @ ~10g:
1/2 banana
little more than 1/2 cup apple sauce
approx 2 oz sweet potato
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