05/16 WODs

ASWOD
Deadlift 5 RM (add 10 lbs to last workout)
Strict Pull Ups 3 x max reps

DWOD
Complete 3 rounds:
1 Muscle Clean to Push Press...2 Muscle Cleans to 2 Push Presses...3 Muscle Cleans to 3 Push Presses and so on until you can not complete the progression. Once you fail, rest 3-4 minutes, decide if you went too heavy or too light, adjust the weight if need be and try to beat your previous rounds.
*Each muscle clean must start on the ground.
Video of muscle clean
Post best round, reps completed and loads used

Not really doing a 5RM, but added 10# to the last time I did 3x5 DL's.  Probably not correct but I think it is better for me anyhow as I continue through this progression.  Used 285# on the deadlifts.  Could've easily gone heavier.  Strict pullups completed 15, 10, 8.  Felt pretty solid, need to start doing some more weighted pullups.  Trying to do all pullups strict now except for in warmups when the WOD calls for pullups.

For the Muscle Clean to Push Press used 95#.  Seemed like a low number, but with the Muscle Clean being a new lift figured I would start there.  Third round was tough.  Ran out of gas.

Reps completed per round:  5 - 5 - 3

Warmup:  450 singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@65#, reverse hypers @20# DB's, GHD stuff x20 with 10# med ball, dips at 45#)
Deadlift warmup:  8@135#, 5@185#, 5@235#, 5@255#
MC/PP warmup:  8 of each @45#