20 July

Training (230p)

"QUADZILLA" WITH A PARTNER (4) - 10M STATIONS 1M TRANSITION B/W STATIONS STATION 1: BENCH PRESS 20-10-5-3 1. STAY LIGHT ON BENCH IF IT IS SOMETHING YOU RARELY DO. 2. REST AS NEEDED B/W SETS BUT MUST BE COMPLETED IN 10M 3. SCORE IS TOTAL OF 4 LOADS USED DIVIDED BY 10. (820# FOR P1 + 740# P2 = 1560, SCORE WOULD EQUAL 156, ROUND DOWN, NOT UP). MUST SUCCESSFULY COMPLETE SET IN ORDER TO COUNT IT. I.E. FAILING SET OF 20 AT 16TH REP MEANS IT IS A 0 UNLESS YOU ARE ABLE TO COMPLETE THE 20 IN A SUBSEQUENT SET. STATION 2: SKI PACING 220/150 CALS IN 10M 1. PERFECT SCORE HERE IS 100 IF YOU LAND ON 220/150 AT THE 10M MARK. 2. FOR EVERY CAL OVER/UNDER YOU ARE, SUBTRACT 5. IF MALE TEAM FINISHES WITH 210, THEY WOULD ENTER A SCORE OF 50. (100-50) STATION 3: D-BALL OVER THE SHOULDER 10M EMOM P1 WORKS 0:00 - 0:30 EACH MINUTE P2 WORKS 0:30 - 1:00 EACH MINUTE 1. SCORE IS TOTAL REPS (150/75) = 1 REP IS 1 (100/50) = DIVIDE TOTAL BY 2 (OR 2=1) STATION 4: 1 MILE SB RUN SCORE BEGINS AT 100 FOR EVERY SECOND UNDER 10:00, ADD 1 TO SCORE. FOR EVERY SECOND OVER 10:00, SUBTRACT 1. IF SCALED TO NO BALL, SCORE BEGINS AT 60, SAME RULES. 1. SCORED IN WODIFY UNDER 4 SECTIONS THAT WILL GIVE CUMULATIVE SCORE. SCORE 1 IS BENCH PRESS TOTAL LOAD / 10 SCORE 2 IS BASED OFF A PERFECT SCORE OF 100. -5 SEC FOR EVERY CAL OVER/UNDER. SCORE 3 IS TOTAL REPS IF USING 150/75. IT WOULD BE TOTAL REPS/2 IF SCALING SCORE 4 IS BASED OFF A STARTING SCORE OF 100. + or - 1 SECOND FOR UNDER/OVER 10:00 TIME CAP. *Did With DP
*Bench was 205/225/255/275
*Ski Was Perfect
*DBall was 5-5-6-5-5-4-5-4-5-5
*Run was 8:14