11/10/2010

"Strength Component"

Weighted Pull Ups 1-1-1-1-1

1 X Max Reps Pull Ups

J.T. 20/24/28/32/40(f)

max.reps: 38 Pull Ups

"WOD101110"

5 Rounds FTO:

10 Front Squats @ 50kg

15 KB Swings @ 32kg

20 Push Ups

J.T. 17 mins 10 secs

"WOD101010-CFFB"

2 Rounds FTO:

Sprint 100m

Rest 30 secs

Sprint 80m

Rest 30 secs

Sprint 60m

Rest 30 secs

Sprint 40 secs

Rest 30 secs

J.T. 1st 100m ~ 18 secs

1st 60m = 6 secs

2nd 60m = 9 secs