WOD Thursday June 17/10

(She is so rarely at CFK I needed to prove to people that Katie D. has actually been here!)


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


Unknown said...

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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