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 WOD Release: The Fall of Hrungnir

May 3, 2016by Ted62016WOD

Mayhem 4 WOD Release: The Fall of Hrungnir

May 3, 2016 by Ted6
hrugnir-951x1024.jpg

Individuals

8 minute AMRAP

SX/GMX
10 yd sprint w/hammer buy in
Then amrap:
8 burpee pull ups
20 Hammer Strikes
RX/MX
10 yd sprint w/ hammer buy in
Then amrap:
3 burpee bar muscle ups (or 10 burpee pull ups)
20 Hammer Strikes
Elite
10 yd sprint w/ hammer buy in
Then amrap:
3 burpee ring muscle ups
20 Hammer Strikes
*hammer must accompany athletes to every station.

Teams

9 minute Cap
Division movements reflect individual movements
Must transfer hammer to athlete in play
Team – tag in required
*athlete on RX team who is doing the pull up option MUST indicate before WOD starts. No flip flopping


6 comments

  • Matt

    May 3, 2016 at 5:33 pm

    The wod post aren’t mobile friendly. Can’t read the wods. Hopefully this can be fixed.

    Reply

    • Ted

      May 5, 2016 at 8:29 pm

      Fixed. Thanks for the heads up!

      Reply

  • Sarah Poor-Drewes

    May 3, 2016 at 10:29 pm

    What is the scaled version of the pull ups? Are they going to be jumping or with a band?

    Reply

    • Ted

      May 5, 2016 at 8:28 pm

      They will be jumping, with a box or plate if vertically challenged.

      Reply

  • Brian Davis

    May 6, 2016 at 3:34 pm

    For teams, the transition of hammer, is it 10yds away or is the whole team up by the tire after the initial 10yd sprint buy in?

    Reply

  • Amber

    May 10, 2016 at 10:04 pm

    How high is the bar for a burpee pull up for scaled teams? Thanks

    Reply

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