WOD Tuesday October 5/10


MAX Deadlift

AMRAP in 8 min

5 One arm DB power snatch (Each arm)
7 Man Makers
9 Hollow Rocks

On the minute for 8 minutes

2 Power Snatch (@70%)
5 Burpees


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

Hairdy said...

Let me be the first to congradulate Dawson who pulled a PB with a big 501# lift. Nicely done Jeff!

Mike said...

Big lift Dawson! Congrats.

Ellie said...

All that good nutrition pays off eh Dawson? The training probably has something to do with it too, and the shoes, we can't forget the shoes. Whatever it was, good for you!