October 8, 2007

October 8, 2007
jump rope - 2 minutes
leg swings - 5 L/R
inverted hamstrings backwards - 6L/R
pullups - 3, 3, 4
foot mobility drills ~25m
lunge - 6L/R

Front Squat - 80% x 3 x 5 - 45 x 5, 95 x 4, 135 x 3, 185 x 2, 205 x 5, 205 x 5, 205 x 5
dead hang chins - max - 13, 9 ,4
(superset with full rest - 90 seconds)

clean DL 135 x 3, 225 x 3, 275 x 3
pushups - feet on bench - 28, 12
(superset with full rest - 90 seconds)

DB overhead situp - 25 x 7, 17.5 x 8, 17.5 x 8
pallof press - 90 x 8L/R, 90 x 12L/R, 90 x 12L/R
(superset with no rest - 30 seconds)

Notes:
-CA WOD - 8OCT2007 - Modified slightly by alternating sets of exercises
-chin-ups - all dead-hang but no PR today
-overhead situp - 25 in each hand was too heavy to start out with