10 July

Training Session (12p)

"WITH A RUNNING CLOCK:

WITH A PARTNER:

0:00-10:00

YOU GO - I GO

6 ROUNDS:

40 YARD REVERSE BEAR CRAWL

10 PLYO LUNGES TO TARGET

10:00 - 20:00

YOU GO - I GO

6 ROUNDS OF:

15 AMERICAN SWINGS (2/1.5)

15 PULLUPS

20:00 - 30:00

YOU GO - I GO

6 ROUNDS OF: 

15/10 CAL SKI

50 DU'S

*4:51/4:57/6:18 (Jonathan)

1. 1 PARTNER MUST FINISH FULL ROUND OF REV BC AND PLYO LUNGES TO TARGET, THEN NEXT PARTNER GOES. CONTINUE UNTIL EACH DO 3 ROUNDS. SAME FOR ALL 3 PIECES. 

2. TIME IS ENTERED INTO WODIFY AS 3 SEPARATE SCORES, TOTALING THE WORKING TIME FOR ALL 3 EVENTS. 

3. ADD 1 SECOND FOR EVERY YARD BC OR REP OF PLYO LUNGES NOT COMPLETED. 1 SECOND FOR EVERY KBS OR PU NOT COMPLETED. 1 SECOND FOR EVERY 10 DU'S SHORT AND CAL SKI SHORT. 

4. STAGGER GROUPS TO START AT DIFFERENT STATIONS. COACHES CAN HAVE PAIRS PICK NUMBERS TO DECIDE OR ANY CREATIVE WAY THEY WOULD LIKE. WHEN PUTTING SCORES IN WODIFY, SCORE 1 IS THE BC, 2 IS THE KB, AND 3 IS THE SKI. "