03/19 WODs

ASWOD
Squat 3x5 (add 5 lbs to last workout)
Press 3x5

DWOD
Complete 2 rounds for time:

50 DB Push Press w/ Palms Facing - 50 lbs
15 Box Jumps @ 70% of 1 RM from 3-16-12

*During the round if you set the DB's down without completing all 50 reps, complete 5 burpees immediately upon setting the DB's down. You can rest with the DBs on your shoulders, but can not set them down without a penalty.

Yay overhead work. I suck at most anything overhead. Really need to improve this area. Hopefully the linear progression works for that as I really need to get stronger.

Did 210# for the squats (+5 lbs. from 3/15/12 WOD). Felt good, no left knee pain. Shoulder press did a measly 100# - probably could've added a little more, but starting out slowly for that one. Not to mention the DWOD that was to follow. Evil. Pure evil.

Did some more warmups on box jumps (5.5", 10", 13", 16.5", 10 reps of each). Used 24" for the box jumps. Started with 25# db's but switched to 20# for round 2. Shoulders are FRIED!!! Never did sit the weights down but man that sucked. Can't believe rx'd weight is 50#. Beastly.

8:38

Warmup: 500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1 (OHS@45#, ring dips, strict pullups); squat warmup-10@45#, 8@135#, 5@185#; press warmup-10@45#, 8@65#
C/D: achilles 5x10