*Reminder that the order for the adidas weightlifting shoes is going in this AM so this is your last chance to email me if you want some*
WOD
Clean and Jerk 80% X 1 X 4
Squat 80% X 3 X 3
Part A
AMRAP in 8 min of
200M Sprint
10 Toes to Bar
Part B
4 sets
Pistols X 10
rest 30 sec
Jerk X 3 (@65%)
rest 30 sec
1 comment:
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; 30g CHO
Below 8% - 40g PRO; 50g 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
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