WOD Wednesday May 26/10


4 sets of

3 Position Power Snatch (70%)

5 Rounds for total reps

2 min of 
3 Power Snatch (60%)
6 Burpees
2 min rest

*Good Luck to Dawson who leaves today for the Regionals! *


Sarah said...

GOOD LUCK DAWSON!!!! Youre going to do amazing!

Jaime said...

Good luck Dawson! Kick some butt! You're going to do AMAZING!!!!

Ellie said...

with you in spirit Dawson...show them what Kingston is made of!

Sandra said...

Good Luck Dawson !!!

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; 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)

Examples of CHO @ ~10g:
1/2 banana
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Unknown said...

Thanks ladies!!! I'm gonna give it my all.

Crystal said...

Good Luck Dawson!!!!!!!! You will do an amazing job!

Beth said...

Dawson - sending you strength and good spirits.... You'll do awesome!!

Serena said...

Best of luck Dawson!!! I know you will represent CFK well!