How to create a team and standards videos.
All male , all female or 2 male and two female. 4 athletes any combination of 13-19 , 20-29 , 30-39 , 40-49, 50+
4 x 400 Meter Run - Sprint - Each team member will run a leg of 400 Meters. One team member will carry the baton while running.
Find a 1 Rep Max - Deadlift - Back Squat - Power Clean and Snatch. 1 athlete will complete 1 movement.
15 Minute time cap. Score will be total load. There will be two bars for each team.
Each team will have 1 rower. There will be a 20 min time cap.
The team will be required to accumulate 5000 meters on the rower.
One athlete will also be accumulating max effort burpees jumping onto a plate. Both feet including the heel of the foot must land on the plate each rep. Burpees can only be happening while another athlete on the team is hanging from a pull up bar.
Only one athlete will be resting.
Score will be row time and reduced by 1 second for every completed burpee.
If row is not completed by the time cap, every meter remaining will equal a second and will be added to the 20 min time cap before reduced by number of burpees.
Example: Finish row in 19:30 Complete 100 burpees = 17:50 finish
or 20 Min cap but only 4900 meters completed on the rower. 100 Burpees completed = 20:00 + 100 seconds = 21:40 less 100 burpees = 20:00 Min score.
WOD #4 - Gymnastics
All teams will start in the same order. 5 minutes at each station with a 1 minute transition period.
Station 1 Max Distance Hand Stand Walk - 2 attempts each team member. There will be a turn around point. The attempts will be made consecutively.
Station 2 Max effort pull ups. 1 attempt by all team members.
Station 3- Max Long Jump . 2 attempts each team member. (only the best score counts. Athlete must stick the landing.)
Station 4 Max effort T2B. 1 attempt be each team member.
There will be a one minute transition period between stations.