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WOD
Snatch - MAX
Part A
Pendlay row X 5 (5 lbs heavier than last time)
rest 45 sec
Shoot Throughs X 15
rest 45 sec
Part B
AMRAP in 8 min
5 DB Snatch (each arm)
7 DB Thrusters
9 Man Makers
Guys use 55#/Girls 30#
2 comments:
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
Two creepers, was this taken in "bird watchers park"??
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