05/07 WODs

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

DWOD
As many rounds as possible in 12 minutes of:
One rounds consists of:
1 Push Press @ 90% of 1 RM Press
1 Strict Pull Up
1 Push Press @ 90% of 1 RM Press
3 Strict Pull Ups
1 Push Press @ 90% of 1 RM Press
5 Strict Pull Ups
Post total rounds

Yay more squats.  Slowly working things out with the hip flexor.  Making some progress.  And finally back up to the 200# mark on the squats.  Seems like such a puny weight.  But again, keeping the ego in check and working up as rx'd.

The DWOD was interesting - I wasn't sure what my 1RM press was, so I guesstimated.  Used 115# for the push press.  Completed 6 full rounds + 1 PP + 1PU + 1PP.  Strict pullups definitely change the dynamic...

Warmup:  500 singleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@65#, GHD stuff x20, reverse hypers unweighted x20, weighted dips @35#)
Squat warmup:  10 air squats, 10 plate squats, 8@95#, 5@135#, 5@175#
Push press warmup:  10@45#, 8@88#