WOD Thursday June 10/10


3 Sets

10 RM Good Mornings (Compare to May 31/10)
-5% set 2
-10% set 3

Video of Good Mornings

3 Rounds for time

50 Lunges
40 Push Ups
30 Hollow Rocks
20 Unbroken KB Swings

*Saturdays Class will take place at Fort Henry Hill - we will meet in the bottom parking lot at the visitor information booth* Rain or Shine


Unknown 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:
1/2 banana
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Sarah said...

Wow up already... Andrew you are on the ball today! Surprising. Very very surprising.

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