WOD Wednesday August 18/10


Snatch Balance

2 on the minute for 8 minutes (stay light and strive for perfect execution)

7 minute running clock 
Row 1000M
AMRAP Burpees  in the remaining time

7 minute running clock 
Run 800M
AMRAP pull ups in the remaining time


Mike Hunt said...

AMRAP in 7 minutes of
Row 1000M
as many Burpees as possible in the remaining time

AMRAP in 7 minutes of
Run 800M
as many pull ups as possible in the remaining time

These make no sense. How can you do amrap when you do burpees and pull ups with the remaining time?

Andrew said...

As Many REPS as possible

Unknown said...

Post WOD fuel WOMEN:

Above 16% - 20g PRO; 20g CHO
12-16% - 20g PRO; 30g CHO
Below 12% - 20g PRO; 40g CHO

Post WOD fuel MEN:

Above 12% - 30g PRO; 20g CHO
8 - 12% - 30g PRO; 40g CHO
Below 8% - 30g 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:
approx 2 oz sweet potato or yams