WOD Wednesday July 21/10


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.


Unknown said...

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

Crystal said...

Andrew did you book a spot a the team challenge? Looks like it is sold out already!!

Sandra said...

Planner won't let me cancel class I booked Thurs morn 7am by mistake I'm attending Thurs 7:15pm