Going for OPT - 30/3/2010

My very first OPT blog WOD. Will be following his programming from now on for at least 3 months.

A1. Back Squat @ 40X0; 4-6 x 5; rest 20 sec
A2. DB Walking Lunges @ 20X0; 8 steps/leg x 5; rest 120 sec
A3. Weighted Chin Ups @ 30X0; 2-3 x 5; rest 20 sec
A4. Kipping Chin Ups - chin over vertical plane; 20 x 5; rest 120 sec
B. GHD Sit Ups - 2 hands overhead @ 3131; 15-20 x 5; rest 60 sec


A1.80(6),85(6),87.5(6),87.5(6),90(6)
A2.24kg KB/hand
A3.24(3),32(2),29(2),27.5(2),24(1)
A4.20,15+5,20,20,20

All weights in kilos.

B. 15,10,10 (with a makeshift GHD) Hadn't done these before so decided to cut down the number of sets + reps.

Notes: My first go at the Big dawg blog WOD. Tempo work was really interesting. GHD sit-ups felt hard and decided to call it a day early to avoid overdoing a new exercise.