WOD 1: ALPHA BEAST – TOTAL WAR

For both Individuals and Teams – there is a catch. Isn’t there always a catch? Watch the video for full details – and get ready to LIFT HEAVY!! I want to see HUGE lifts this year – get to practicing!

No more shit talking about how you like to lift heavy – come and show me.

Here is where my Ulfhednar will rise. Their strength and power will make the very ground tremble beneath your feet – will you have the strength to be among them?

INDIVIDUALS:

TEAM:

 

MAYHEM 4 Friday Night Skill Stations

May 3, 2016by Ted12016WOD

MAYHEM 4 Friday Night Skill Stations

May 3, 2016 by Ted1
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The Friday Night Skill Stations are OPTIONAL. The Hours for the Skill Stations will be from 4pm to 9pm during Pre-Registration. (If you need an earlier hour Friday – we can probably accommodate. Just call ahead to be sure).

Skill Stations are Pass / Fail Only. Warm up pits will be provided to allow for adequate warm ups before each movement.

Be sure to check allowable divisions – you cannot scale down your division for points.  You can scale up if you like – I would, but I like to impress the Gods whenever I can. Same points will apply – just remember you can only try each station once. Once. Not once per division, but once. Savvy?

TEAMS – Each member of the TEAM can try the station. Points will be awarded to the TEAM when one member can complete the station. (You will not be awarded for each member that passes the same station)

We do not suggest trying Skill Stations here for the first time – you should know through your training at your home gym with your Coach what you can and cannot do.

Pick one or two – or try them all! Stations are Optional and should be chosen based on your strengths and skills. Each Station will be “first come, first served”. You can reserve a time slot at the station with the judge beforehand as well. Try the Station as many times as possible inside the allowable window.

 

1) DEADLIFT 3 MINS TO 1Rep

RTG 500/ 315

RX/MX 450/285

SX/GMX 385/240

2) BERZERKER 3 MINS TO 1 Rep Complex

RTG 285/165

RX/MX 245/145

SX/GMX 185/115

(Deadlift, Hang squat clean, front squat, front rack shoulder to overhead, back squat, back rack shoulder to overhead)

3)  SNATCHSQUATCH 5 MINS TO 1 Rep Complex

RTG 185/135

RX/MX 155/105

SX/GMX 115/75

3 Unbroken Rounds: Snatch grip deadlift, hang squat snatch, snatch balance, overhead squat

4) BACK ROLL TO SUPPORT 5 MINS TO 5/3

RTG/RX/MX ONLY

5) 500m ROW IN:

RTG 1:25/1:45

RX/MX 1:35/1:55

SX/ GMX 1:45/2:05

6) BACK SQUAT 3 MINS TO 1 Rep

RTG 450/275

RX/MX 385/225

SX/GMX 315/180

7) LYCAN SPINE TRAVEL

Unbroken Travel down and back 2x in 90 sec

All Divisions welcome

(~38′ long Monkey Bar rig with elevated sections)

8) TYR’s Fury

3 Deadlifts. 80′ Hand stand walk. 1 Deadlift

90 seconds

RTG 405/250

RX/MX 365/215

9)HOUND OF GARMR:

90 seconds:

(2) 225/155 Thrusters

10/6 Ring Muscle Up

(1) 225/155 Thrusters

All Divisions Welcome.

10)Hermod’s Ride to Hel

60 seconds

20/15 calories Airdyne

6 lunges 185 /125


One comment

  • Casey

    June 3, 2016 at 4:10 pm

    From yesterdays email:
    “You will receive 5 points for a passed skill station.
    You will receive 2 additional points if you go up one skill station after finishing your divisions.
    An entire team can try a skill station, but points will only apply to one successful attempt.”

    This seems clear enough. We have to pass a skill at our division before we are allowed to attempt it at a higher division. If we pass on our own we get 5 points. If we pass at the higher level 2 bonus points. What is not clear but I would assume based on the other guidelines would be that one athlete from a team could pass at the division and another athlete from that same team could attempt to pass at a higher division and possibly earn 2 more points, with the original 5 points not being in jeopardy.

    this contradicts what is stated above in the description of the skill stations:

    “You can scale up if you like – I would, but I like to impress the Gods whenever I can. Same points will apply – just remember you can only try each station once. Once. Not once per division, but once. Savvy? TEAMS – Each member of the TEAM can try the station. Points will be awarded to the TEAM when one member can complete the station. (You will not be awarded for each member that passes the same station)”

    Reply

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