Snatch Segment Pull + Snatch Pull + Snatch X 5 sets
(1", knee, hip, finish)
5 Rounds - 3 min on 1 min rest
5 Box Jump (36"/27")
7 Plyo Push Ups (Hands must leave ground)
9 Sandbag/DB Muscle Snatch
Cash out
30 GHD or weighted Sit Ups
*The Whole Food Nutrition challenge starts next Monday the 17th! There is a link on the right hand side of the blog with all the info ... Good luck everyone and I hope to see all of you participating!*
2 comments:
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
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