AM
Shoulder Press Clusters; 2.2.2 x 5 sets; rest 3 min (rest 15 sec b/t clusters - bar on squat rack)
+
For Time:
30 Shoulder to Overhead @ 185# (from ground)
30 Burpees (jump laterally over a paralette)
PM
Run 800m @ 85%
+
rest 5 min
+
AMRAP in 5 minutes @ 85%:
1 Rope Climb
10 Burpee Box Jumps @ 24”
+
rest 5 min
+
Run 800m @ 85%
+
rest 5 min
+
AMRAP in 5 minutes @ 85%:
1 Rope Climb
10 Burpee Box Jumps @ 24”
+
rest 5 min
+
Run 800m @ 85%
Results
AM
135-155-175-165-155
Felt solid but jumped too big from 155 to 175# and barely made it! barely made 165 after and finished with a last set at 155 that wasn't horrible.
3:35 (15-7-8 on S2OH)
Felt good. Don't know if I should have pushed to go for 20+ reps to open but my quads were on fire from Sat's "Karen" in the reverse 13.3 tester and the heavy squatting the day before but the real limiting factor was my tris and shoulders were lit up from the press clusters. Quads burning was definitely the limiting factor during the Burpee though and having to jump over the parallette made a huge difference. I'm a little disappointed with the time because I'm remembering several years back that this was a regional wod for the SoCal region and I think people were doing this in 2 min and something and going 30 UB S2OH.
PM
3:15
3 + 7 BBJ
3:05
4 + 1 BBJ
2:55
I didn't warm up at all for this so no surprise my first 800m was slow and my legs were super tight. Still though I was pretty embarrassed to run a 3:15 and it got me worried that my running was bad! Then I came back and ran a 3:05 and it felt good and a lot easier and smoother than the first one. Then to finish with a 2:55 and still have it feel like I was only pushing 85% and after all the burpee box jumps and everything else was quite the relief and gave me a boost of confidence especially being the heaviest I've ever been by a good 10#. Still would like to see my 800m time drop another 10-20 secs in the next few months but this gives me hope.
The first time through the amrap I was still warming up a bit and I couldn't find a rhythm on the Burpee box jumps. The second time through I found the best way to do them smoothly and keep moving with minimal energy expended and got into a good rhythm and easily beat my first number with a lot less effort.
