Warm-Up:
Coach’s choice
WOD prep:
Power Snatch. 10 minutes to build to a heavy double.
WOD:
Swan Song
On the 4:00 x 5 Rounds:
20/14 Calorie Bike
50 Double unders
5 Power Snatches (135,95)
*Rest with the remaining time in the 4 minutes.
*Coaches notes: Stagger the start by 2 minutes if there are more than 10 athletes.
Option 2:
(115,75)
Option 3:
(75,50)
100 single unders
Post WOD:
Foam roll lats. 2 minutes per side.
CFS Brief:
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4th of July schedule: 1 class at 8:00 am
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Swan Song: 65# | 100 Singles Round 1: 3:04, Round 2: 2:02, Round 3: 2:13, Round 4: 2:43, Round 5: 2:39 (Pro Tip: Do not jump rope anywhere near a fan)
I was all over the place on this one – zero consistency. I think the jumbo bucket of golf balls I hit yesterday may not have been my best idea after the half marathon row. I’m not known for having good ideas. Great to see Hanna this morning!!
45# heavy double Power Snatch
Swan Song: 25#, singles. The rope was not my friend again today. I’ve bought at least 4 ropes but can’t seem to find one that works for me although it hasn’t always been this bad. (I’m pretty sure it’s not the rope 🙂 ) Thanks for all the cheers at the end since I brought up the rear on this one and to JL for breaking down my bar.
Yes, that fan did not help me either however I noticed you were humming along on the rope per usual 🙂
Swan Song
Round 1 #95 1:50
Round 2 #105 1:55
Round 3 #115 2:00
Round 4 #125 2:00
Round 5 # 135 3:35