WOD
5 Sets of
2 Position Power Snatch @ 60%
(Mid-Thigh, high hang)
Part A
Sled pulls X 4
Part B
50 Double unders
10 Burpees
40 Double unders
10 Burpees
30 Double unders
10 Burpees
20 Double Unders
10 Burpees
10 Double Unders
10 Burpees
Effective June 17, 2010
*In order to provide fair access to everyone for the more popular times slots if you have signed up for a class and do not attend it will still count towards your weekly class limit. Thank you very much for your understanding in this matter* - Andrew
2 comments:
Post WOD fuel WOMEN:
Above 16% - 30g PRO;20g CHO
12-16% - 30g PRO; 35g CHO
Below 12% - 30g PRO; 50g 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
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