WOD
4 Sets
Snatch Balance + 2 Overhead Squats
(@ 65%)
2 Position Clean (Mid/Hang) X 2
(@70%)
A-
AMRAP in 8 min
Row 250 M
3 Rounds of : 5 Pull Ups
15 Hollow rocks
B-
AMRAP in 8 min
21 KB Swings (Russian)
10 Burpees
WOD Thursday October 14/10
WOD
4 Sets
Snatch Balance + 2 Overhead Squats
(@ 65%)
2 Position Clean (Mid/Hang) X 2
(@70%)
A-
AMRAP in 8 min
Row 250 M
3 Rounds of : 5 Pull Ups
15 Hollow rocks
B-
AMRAP in 8 min
21 KB Swings (Russian)
10 Burpees
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2 comments:
Post WOD fuel WOMEN:
Above 16% - 20g PRO;10g CHO
12-16% - 20g PRO; 20g CHO
Below 12% - 20g PRO; 30g CHO
Post WOD fuel MEN:
Above 12% - 30g PRO; 10g CHO
8 - 12% - 30g PRO; 25g CHO
Below 8% - 30g 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:
little more than 1/2 cup apple sauce
approx 2 oz sweet potato
Ew....
(And then imagine him running!!!)
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