01/11/10

"Strength Component"
Deadlift 3X3 @ 90% 3RM
Press 3X3 @ 90% 3RM

J.T. DL @ 150kg, Press @ 50kg

"WOD110110"
10-8-6-4-2
Muscle Ups
KB Swings X 3 @ 32kg (i.e. 30-24-28-12-6)
*1 MU = 3 Pull Ups, 3 Ring Dips

J.T. 29 mins 33 secs (3 Pull + 3 RD)

3 Hours + Rest...

"WOD103010-CFFB(InS)"
12 Rounds FTO:
50m Sprints

J.T. 7.71/7.12/7.47/6.83/6.84/6.94/6.92/7.01/7.03/7.27/7.08/7.04 Seconds

"WOD103010-CFFB(OffS)"
10 Deadlifts @ Body Weight
4 X 100m Sprints (*Rest 30 seconds)
10 Deadlifts @ Body Weight
4 X 100m Sprints (*Rest 30 seconds)
10 Deadlifts @ Body Weight

J.T. 7 mins 37 secs (85kg)