Two workout Saturday

Saturday, August 12

WOD1: 60 C2B, 30 box jumps 30/24, 1k row, rest 5 minutes NOTES: Progression on C2B is as follows: Scale up: 30 bar m/u, scale down: cut the number of C2B, pull ups, cut the number of pull ups, ring rows. Box jumps can be step ups or a lower box. Row could be a 1200m run. Either workout can be completed first, rest 5 minutes between them.

WOD2: 60 KB Snatch 53/35, 30/20 assault bike calories, 100 d/u

Recovery: coaches choice


5 rounds, 1 minute at each station, 5 stations, rest 1 minute between each 5 minute block

Saturday, May 13

WOD: Complete 5 rounds, 1 minute at each station, rest 1 minute after each 5 minute block, 1 min max cal row, 1 min wall ball, 1 min box jump or step ups, 1 min max American Swings, 1 min max cals on assault bike. (just go as hard as possible don't worry about score)

Strength: 5x5 sumo deadlift @ 70% of 1RM

Recovery: Coaches Choice