WOD Wednesday January 26/10

(George banished to the corner due to lack of flexibility, haha)


5 Sets

Power Snatch + 2 Snatch Push Press + Overhead Squat (Medium weight)

4 Rounds

AMRAP in 3 min

5 Push Press (115/75)
7 Weighted Box Jumps (As heavy/high as you can handle)
9 Squats

rest 3 min


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:
approx 2 oz sweet potato, yams, squash

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