The Finishing Touch
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
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 [email protected] 155 (?), 10 Butterfly PU
Apres’ CF- food shopping w/ Andrea for some Meat & veggies 🙂
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
Split jerk 225pr/ push press 165 ran out of time wod 13:00 rx $$out 150, 151, 151
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
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
SJ- 255×2
PP-205×3
WOD:12:33 RX
Cash out: 1:43, 1:43, 1:45
Did Amanda to warm up 5:55
Sqt 345×2
Today’s wod 8:38
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