WOD Monday January 10/11

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!*


Unknown said...

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

Anonymous said...

I am extremely inspired along with your writing talents as neatly as with the format in your weblog.
Is that this a paid topic or did you modify it
your self? Anyway stay up the excellent high quality writing, it's rare to look a nice blog like this one these days..

My page - http://korillolatino.com/