WOD Wednesday March 16/11


Turkish Get Up

3 X 3

A. One round for time

1000M Row
50 Box Jumps
50 Double Unders

B. Reverse Hypers x 10 X 3
GHD Sit Ups X 15 X 3

*The first CF Games Open Workout is up. You can still sign up to compete in this challenge at the games website: 

*Workouts will be completed on Fridays during a regular class or the open gym time*

1 comment:

Unknown said...

Post WOD fuel WOMEN:

Above 16% - 20g PRO; 10g CHO
12-16% - 20g PRO; 20g CHO
Below 12% - 20g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 30g PRO; 20g CHO
8 - 12% - 30g PRO; 30g CHO
Below 8% - 30g 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