The Finishing Touch

  • March 4, 2014
  • By :
Bish Nasty
Bish Nasty

Warm-up
Tabata row (6/5 cals each interval)
Roll and stretch shoulders and lats

Oly
Split Jerk
2-2-2-2-2
Rest 2 minutes between sets

Strength
Push Press
3-3-3-3-3

WOD
3 Rounds
20 Alternating pistols
20 GHD situps
20 Toes to Bar

Ca$hout
3x 500m Row
Rest 1:45/2:00 @ 1:45/2:00 Pace
If this pace is too low or too fast pick a pace that is challenging but realistic for all 3 rows and stick to it

8 Comments

  • Rachel 'Goose'

    03/06/2014 @ 4:55 am

    Conditioning tabata averaged 9 speed @9% with 10 min run
    Split Jerk: 200, Emom 10 Butterfly PUs w/ Andrea
    WoD: 9:43 (have to work on T2B while tired)
    Cash-out was slow paced only at over 2
    Post-wod w/ T-Mo: Emom12 10 Box Jumps, 7 FS@ 155 (?), 10 Butterfly PU
    Apres’ CF- food shopping w/ Andrea for some Meat & veggies πŸ™‚

  • Andrea

    03/06/2014 @ 2:32 am

    split jerk x2 up to 175
    didnt push press, worked on butterfly pullups…
    wod: a little over 10min.. hips were tightttt, wow.
    cash out : 151, 154, 151

  • Manny Rodriguez

    03/05/2014 @ 9:52 am

    Split jerk 225pr/ push press 165 ran out of time wod 13:00 rx $$out 150, 151, 151

  • Dale

    03/05/2014 @ 1:58 am

    Split jerk 265×2 285×1/ push press 265×3/ wod 7:50/ row 1:37.2/ 1:37.1/1:35.5 rested 1:40 between sets

  • Tracy

    03/05/2014 @ 1:33 am

    Split jerk: 135-155-165-175-185(1)
    Push press: 135-135-145-145-150
    WOD: 8:35
    Row: 1:58, 2:05, 2:03

  • Michael McGuire

    03/05/2014 @ 1:24 am

    SJ- 255×2
    PP-205×3

    WOD:12:33 RX
    Cash out: 1:43, 1:43, 1:45

  • Pat p

    03/05/2014 @ 1:06 am

    Did Amanda to warm up 5:55
    Sqt 345×2
    Today’s wod 8:38

  • biscoe

    03/04/2014 @ 8:40 pm

    split jerk: 175, 190, 205, 225# – ran outta time
    push press: 175, 190, 205# – same story here…
    wod: 13:13 rx
    ca$h out: 1:47, 1:51, 1:51

    …guess i gotta move a bit faster in the AM

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