WOD
3 sets
10 RM Pendlay Rows
-5% set 2
-10% set 3
Click here for a demo of the pendlay row
3 min Double unders
3 min Paralette Pass Throughs
3 min Pull Ups
2 min Double unders
2 min Paralette Pass Throughs
2 min Pull Ups
1 min Double Unders
1 min Parelette Pass Throughs
1 min Pull Ups
4 comments:
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
Hey! Nice photo! Hopefully that'll get people wondering about CFK!
Hey D-Man...next time you see Tait ask him about CFUK, we have to stand united and strong...lol
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