06/19 WODs

ASWOD
Squat 3x5 (add 5 lbs to last workout)
Press 3x5 (add 2.5 lbs to last workout)

DWOD
Complete 7 rounds:
Handstand Holds for maximum time
10 Supine Ring Pull Ups
Post total time of 7 rounds of handstand holds

Still making progression on the squats.  Hip flexors/psoas seem to be getting a bit better with all this mobility stuff.  Form still suffers on the last few reps.  But still getting the weight up fairly well.  Squat weight now at 240#.  Press still felt pretty solid @110# - should be doing pretty well up until about 125# - then we'll see if the linear progression is still moving forward.

I remember this DWOD before, did it on 03/09/12.  Total time was 4:35.  Good test of the shoulder.  Could feel a little tightness on the later rounds but seemed to hold up okay.

1:07 - :50 - :41 - :41 - :32 - :32 - :32 = Total Time 4:55 - nice little improvement even with the shoulder injury.  I'll take it!

GPP warmup:  450 singleunders, 50 doubleunders, shoulder/hip/leg mobility stuff, CFWUx1+ (OHS@45#, 20 reverse hypers, GHD stuff x20@20# med ball, strict pullups fat bar)
Squat warmup:  10@45#, 5@95#, 5@135#, 5@185#, 5@215#
Press warmup:  5@95#
More mobility stuff during cool down