August 10, 2010

AM WOD
5RFT:
5 Muscle-ups
10 OHS (115#)
15 Toes to bar
20 GHD sit-ups

Post WOD nutrition
99g CHO
31g PRO
Food:
1 Pint Strawberry Milk (1%) (58g CHO, 14g PRO)
Gatorade Recovery (14g CHO, 16g PRO)
Banana (27g CHO, 1g PRO)

PM WOD
1. Find 3RM Power clean for the day
2. Work on HSPU
3. 10min AMRAP:
5 pushups
10 squats
15 situps

Post WOD nutrition
80g CHO
34g PRO
Food:
2 cups skim milk with strawberry powder (56g CHO, 18g PRO)
Gatorade recovery (14g CHO, 16g PRO)
1/2 Apple (10g CHO)

August 9, 2010

WOD
3RFT:
500m row
30 Box jumps (24")
25 Back extensions
20 DL (205#)

Post WOD nutrition:
90g Carbohydrates (CHO)
32g Protein (PRO)
Food:
Gatorade Recovery (14 CHO, 16 PRO)
2 cups of skim milk with 2 servings of strawberry mix added (54 CHO, 16g PRO)
1 cup of blueberries (22g CHO)

4 August 2010

WOD
21, 15, 9:
KB snatch right arm (1.5 pood)
KB snatch left arm (1.5 pood)
Toes to bar

August 1, 2010

WOD
Warm-up: 21-15-9 of DUs, Sit-ups

30min AMRAP:
4 HSPU
6 Ring dips
8 Toes to bar
Run 400m after every 5 rounds completed