My shoulder has been a little iffy lately and I want everything healed up before the weekend so I did not even remotely push the limits on this, I just went comfortable and worked form to get loose and get some blood flow, nothing crazy.
I went with 95,115,115 for my 3 sets, which is about 25-30 lbs less than I am capable. Good warm up though.
WOD- "Whip"
AMRAP 21
11 Push Ups
5 reps, 155# Squat Clean
10 Box Jumps 24"
9 Rounds, 11 PU's, 2 Sq Cleans
Great workout. The atmosphere at the 6PM was through the roof, I was so jacked up to be there. Sean, Blake's brother, graced FCF with his presence which I thought was awesome. We had so many people we actually had to share an Rx'd barbell, which is nuts. Definitely the most full class I have WODed with in months.
This was a great replacement for the workout I was going to do today, the 2nd Southie GG WOD with rowing, burpees, amrap squat cleans @135.
I figured practicing these at 155# for 21 minutes while totally exhausted was a great precursor to having just a ~2 minute all-out session with 135# Saturday.
I am thinking my goal is to game the 500m row a little (go for like a 1:44 or so instead of a 1:32 that I would need to go balls out for), just pace the burpees and stay nice and low (since there is no hip open rule), and then go after the barbell and completely unleash the dogs of war.
I am confident I can get 10 reps in a row when I get on the bar and I just need to tell myself that repping those out is much easier than doing singles and needing to recover and catch the thing on the ground every time.
I am getting really nervous/excited. If you could not tell by my over-analysis and ranting.
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