The John “Nish” Nishimura WOD + Heavy Rows

Aug 30, 2021 | WOD

CrossFit ATR – CrossFit

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Warm-up

Shoulder Warmup #2 (No Measure)

2 Rounds:

5 Burpees

10 Band Pull Aparts (Palms Down)

10 Cuban Presses

5 PVC Passes

10/10 External Rotation (Low)

5 DB Strict Press (Per Side)

8 Minute Cap. then gathering at the TV for the WOD breakdown.

Strength

Bent Over Row (15 Minutes to a heavy Triple (details below))

First 3 sets: 8 Reps

Then, two sets: 5 Reps

Remaining sets: 3 Reps

Bent Over Row (15 Minutes to a heavy Triple (details below))

First 3 sets: 8 Reps

Then, two sets: 5 Reps

Remaining sets: 3 Reps

Metcon

Nish (Time)

For Time

Buy-In: 39 Burpees

Then, 11 Rounds of:

3 Pull-Ups

8 Push-Ups

7 Air Squats

Buy-Out: 81 second Plank Hold

With a running clock, complete the prescribed work in the order written as fast as possible (“For Time”). Athlete will start with the buy-in of 39 Burpees. Once completed, athlete will perform 11 rounds of 3 Pull-Ups, 8 Push-Ups, and 7 Air Squats. To finish the workout, athlete must accomplish the buy-out of 81 second Plank Hold.

Score is the time on the clock when the buy-out is completed.