WOD Wednesday May 19/10

White Women's Workout - watch more funny videos
(Thanks Alex at CrossFit Element for this Video ... hahaha)


Part A
4 Rounds of:
5 Shoulder Press
rest 30 sec
20 Paralette Pass Throughs
rest 60 sec

Part B
AMRAP in 12 min:
5 Pull Ups
10 Hollow Rocks
200M Sprint


Unknown said...

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; 30g CHO
Below 8% - 40g PRO; 50g 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:
1/2 banana
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Sandra said...

long weekend coming up - gym open on Monday?

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