Warm-Up
Coach’s choice
WOD prep
Prep the Sntach
WOD
Cry Me A River for time.
100/70 Calorie row
75 Snatches(75,50)
100 Double unders
Option 2:
100/70 Calorie row
75 Snatches(65,45)
200 singles
Option 3
AMRAP 15
20/14 Calorie row
10 Power snatches(45,35)
100 singles
Endurance & Stamina
8 x 3 min / 1 min easy
Row eight 3 minute pieces. Row for one minute at light pressure between each piece.
CFS Brief:
Day 9 of 21 day challenge.
Cry me a river. 14:40. 100 cal row, #25 snatch, 50 cal bike sprint in lieu of jumping. Good WOD for me to practice repetition. Most snatches I have done in my lifetime. Have to start somewhere. Glad I get to do it at CFS.
Great energy in the box this morning. Definitely a grind to push through this one…but as Michelle said, “you have to just keep chipping away!”
19:54 @ 100 cal row, 65# snatch and Rx dubs.
Dubs were sloppy but I was happy to get through all 100 of them. Thanks for the push at the end John and Michelle.
And we are more than glad to have you there with us each morning!
Sorry I had to miss the party this morning! Summer tennis season kicks off this week, so I will make up for it by playing a match tonight 🙂 and will see you all at 5:30am tomorrow! Nice job!! There was nowhere to hide on this one.
Cry Me a River
15:11rx
Lost track of snatches and did 80:)bonus fitness!!!
15:48 (100cl row, #55, DU)
I should went heavier on the snatches.
23:38 (65#, DU)