WOD

Start with a run:
1.32m in 20minutes.
That's 15m 9s/mile (pr)

I think I'm going to start doing the 5 minute warmup walk seperate from the run. That should drastically up my time at first. We'll see.

Then the cfwu. 90 situps, 25 back extensions, 10 squats with just the bar, 6 pullups with 60#assist. No dips as they are included in the wod.

The WOD:
Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

I did 3 rounds.
Dips were done on the assist machine with 80# of help.
Push Press was only 50#

First round was good.
Second saw failure right at the beginning. Had to do pushups 5-5-5
The dips again failure 6-6
Push press I got through.
Second round same 5-5-5, 6-6, and the push press I did 6-3.

I think I worked out the numbers pretty well given that I hit failure quickly but not so brutally that I had to break them out into singles.
My goal is to keep it about like that with whatever workouts I do for rounds. The weights and assist I use should cause failure, but not so badly that I can't get through the workout.

After that, squats 5x5 65-85-65-65-65

i can't do those yet

So the WOD was supposed to be handstand push-ups and L Pull-ups...only I can't do either so had to substitute. It was still a great workout.
Started with another run.
1.18 miles in 20 minutes.
That puts me at 16m 56s/mile, another personal record. Woohoo!

Though, to be honest, the personal records should probably be coming fast and strong for the first few months as I whip myself into some semblance of healthy shape.

I did the CFWU without the pull-ups and dips since the wod is pull-up centric.

Then the WOD:
For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

I did regular pushups and assisted pullups, starting with 90# assist. On the very last set I went to 100# and then whenever I hit muscle failure I'd add 10# and rest for 20 seconds.
Managed to get through the first 3 sets okay. The fourth was where my arms started to fail and began taking 20 and 30 second rests.
Took me 19min to get through the whole workout.

After, I worked squats. First with free weights and then with the isolation machine. It was a good workout and I feel like I'm making progress.
Only time will tell.