WOD Tuesday September 28/10

(Prepping for the nutrition challenge!)


Sots Press  3,3,2,1,1,1

Part A

4 Sets

Pendlay Row X 5
rest 30 seconds
Weighted Pistols X 10 (if you can't do pistols without support don't weight them)

Part B

every minute on the minute for 12 min

10 KB swings (russian)
10 Box Jumps


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:
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

Mike said...

I didn't see Junior Mints under examples of CHO Andrew!

Unknown said...

He was just 'carb loading' just in case he had to exert himself physically. Other than pulling himself up off the ground.

Beth said...

Hey Linds, since I won't see you at the WOD today I wanted to wish you a very happy birthday!!

Have fun!

Mike said...

Happy Birthday Linds!!!!!

PW said...

Happy Birthday Linds

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