(Good Luck to the "swimmer girls" as the compete at the Provincial Championships this weekend! Amanda, Kristin and Hannah (sorry Hannah I don't have any pics with you in them!)
WOD
1. Back Squat 3 X 3
2. Weighted Pull Up 5 X 3
3 Rounds for Time
30 KB Swings
30 Push Ups
30 Sit ups
4. Reverse Hypers X 20 X 2
GHD Sit Ups X 20 X 2
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
Good luck !
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