FK DW Tuesday 011209

Buy In

Keepy-uppies - most consecutive in 2 minutes. If the ball hits the floor, wall or non-allowed body part start again from zero.
Note highest consecutive amount

Strength

Squat 6x2 @ 80%

Conditioning

Four (4) rounds for time of:
Run 400m
30 Back Extension

Cash Out

Buy-in forfeit: Perform the prescribed number of burpees for the highest consecutive round you managed.
<5 = 30
6-10 = 25
11-15 = 20
16-20 = 15
21+ = 10

Post weights and times to FK.UK

Have fun!

FK.DW Friday 301009

Buy In

5 x 40m sprint.

Sprint 40 metres, walk back to start line and repeat.

Conditioning

Tabata protocol of;

Push-Up

Bottom to bottom squat

sit-up

burpee

Cash Out

max Soccer ball keepy-uppies

Try for a minimum of 10 consecutive keepy-uppies. Perform push-ups according to number of keepy-ups completed.

<5> - 25

>5 and <=10 - 20

>10 and <=15 - 15

>15 and <=20 - 10

>20 - 5

Post rounds to FK.UK

Have Fun!