(George banished to the corner due to lack of flexibility, haha)
WOD
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
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:
approx 2 oz sweet potato, yams, squash
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