01/10/2010

ROUND 1

"Strength Component"

Presses 3-3-3-3-3

J.T. 45/50/55/57.5/60kg(2)

Deadlift 1X3 @ 3RM

J.T. 170kg (1)

"WOD100110"

10-9-8-7-6-5-4-3-2-1

Squats X 4 (i.e. 40-36-32-27-24-20-16-12-8-4)

Ring Dips

J.T. 10 mins 50 secs

ROUND 2

"Strength Component"

Bench Press 2-2-2-2

J.T. 70/75/77.5/82kg (1)

"Volkswagen 2.0"

15-10-5

Bench Press @ 65% 1RM

Ring Dips

Pull Ups

J.T. 12 mins 57 secs