18/10/2010

"Strength Component"

Back Squat 3-3-3-3-3

J.T. 100/105(PR)/110(PR)/115(PR)/120(2) (PR)

"WOD101810-CFFB (In Season)"

10 Rounds FTO:
Sprint 40m

*Rest 30 seconds between efforts

J.T. 5 mins 41 secs

"WOD101810-CFFB (Off-Season)"

10 Rounds FTO:
5 Lateral Hops @ 20"
20m Sprint

*Rest 60 secs between sets
**Alternate starting sides each rounds

J.T.

"WOD101810-CFEnd"

3 Rounds:

Run 200m
Rest time for 200m
Run 400m
Rest time for 400m
Run 600m
Rest time for 600m

J.T. 42s/1:41/2:53
        38s/1:47/2:50
        34s/1:54/2:47