WOD
Part A
3 Rounds for time (10 min max)
15 Parallette Shoot Throughs
15 Push Press (115#/75#)
Part B
3 Rounds for Time (10 min max)
15 DB Cleans (40#/25#)
400M Sprint
Congrats to everyone who pulled a PR yesterday! Big Adrian Haird broke into the 500 lbs club ... well done Haird.
3 comments:
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
Andrew did you book a spot a the team challenge? Looks like it is sold out already!!
Perry;
Planner won't let me cancel class I booked Thurs morn 7am by mistake I'm attending Thurs 7:15pm
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