03/12 WODs

SWOD
Front Squat 3 RM, 3x3 @ 90% of 3 RM

DWOD
Complete 5 rounds:

1 Push Press - 185 lbs
1 Strict Pull Up
3 Push Presses - 185 lbs
3 Strict Pull Ups
Max Reps of Push Press - 185 lbs
Max Reps of Strict Pull Ups

*Rest 90 seconds between rounds

Post number from max rep push press + pull ups of each round

Yes! Love front squats. Although I still like overhead squats better. But front squats are my second favorite. Have a decent front squat 1RM @255#. Wasn't sure what to expect on this one. Put 205# on there after a good warmup and felt pretty good with that. Could've probably gone heavier, but the third rep in each set wasn't a cake walk.

No way could I do 185# push presses so I scaled down to 135#. Getting stuff overhead still is not my strength - something I hope CFFB will help with. Lot of energy expended on the push presses in the last round of each set. And no rest for the weary with the max strict pullups. Reasonably happy with this effort.

Max reps push press: 4-4-4-3-4
Max reps strict pullups: 10-7-7-5-6

Warmups: 500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1 (OHS@45#); front squat: 10@45#, 8@95#, 5@135#, 3@185#; push press: 1`0@45#, 8@95#
C/D: achilles 5x10, calf raises 3x10@135#