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May 5, 2016 Ted0

Kids Divisions:

Age groups (8-10), (11-12), (13-15)

**Yes, your child can scale the weight or movement. At that time they would become “unranked” competitors, but able to continue the competition.

Dragon Riders of Asguard

(For time)

  • 200m row            35#/55#/75#
  • 10 Deadlifts
  • 200m run
  • 20 Hand Release Push Ups
  • 200m row
  • 30 Sit ups
  • 200m run
  • 10 deadlifts            35#/55#/75#

______________________________________________________________

Knattleikr

(8 Minute Amrap)

8’ target. Athlete must hit target with wallball and must reach parallel or below.

  • 15 Wallballs            8#/12#/14#
  • 15 Single unders
  • 15 Kettlebell swings    13#/18#/26#

________________________________________________________________

The Chieftain’s Chosen

(For time)

100m Farmer’s carry    26#/36#/52#

100m Sprint back

Then:

11-9-6-3

  • Thrusters            25#/35#/45#
  • Burpees

Upon completion of 11-9-6-3:

100m sprint back to kbs

100m Farmer’s carry    26#/36#/52#


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May 3, 2016 Ted1

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


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May 3, 2016 Ted1

Qualifier top 4 individual and teams only

 

2 Rope Climb each (Options: *1 legless or 5 up downs)

 

50 yd Yoke w/ burpee over (25yd out, 25yd back) ( 1 burpee over per athlete at start, and at 25yd turn around point, and anytime yoke dropped. Burpee overs not required at finish

365/285 SX_GMX

465/365 RX_MX

 

10 Sand Bag ground to shoulder, to opposite shoulder, to ground.  *sand bags chained for teams

35/35 SX_GMX

70/35 RX_MX

(Each athlete on a team has a bag)

 

10-yds HSW (Option: Bear Crawlx5) *each athlete, one at a time for teams

 

16 KB Snatch (on stage) 32 for teams distribute anyway

35/25 SX_GMX

53/35 RX_MX

 

8 KB Pistol (on stage) 16 for teams distribute any way

35/25 SX_GMX

53/35 RX_MX

*Single arm overhead lunge – triple the standard reps as pistol alternate

 

Sprint back to rope

 

2 Rope Climb each (Options: *1 legless or 5 up downs)

 

For Time – no clock to save you..


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May 3, 2016 Ted6

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


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May 2, 2016 Ted5

40 Deadlifts (50 Team)

Disassemble and carry equipment around park. Reassemble.

30 Power Clean (40 Team)

Disassemble and carry equipment around park. Reassemble.

20 Shoulder to Overhead (30 Team)

Disassemble and carry equipment around park. Reassemble.

10 Power Snatches (20 Team)

Sprint to finish

 

Individual

Individual Time Cap: 15:00

After barbell movement is completed, advance one cone, disassemble and carry barbell only around block. Reassemble at completion of track to start next rounds barbell movement.
SX/GMX – 95/65

RX/MX – 135/95

Elite – 155/105

 

Team

Team Time Cap: 15:00

Distribute reps anyway

Weight goes up, reps increase by 10.

*Power snatch has an alternate movement of 15 reps of the first 3 movements. For example: If all Team athletes simply cannot snatch the weight, the Team will then be responsible for 15 deadlifts, 15 power cleans and 15 shoulder to overheads distributed in anyway in lieu of the 20 power snatches.

 

Team – Complete barbell movement reps, break equipment completely down and carry ALL equipment around square following the track. Once back, advance one cone and reassemble equipment to complete next barbell movement. Continue until completed.

 

Team SX – 115/75

Team RX – 155/105

Team Elite – 185/125


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May 2, 2016 Ted4

Clean Ladder

SX/GMX

RX/MX

Elite

Female

Male

Female

Male

Female

Male

Lift 1

35

135

95

205

135

225

Lift 2

65

155

115

225

155

245

Lift 3

85

185

135

245

175

265

Lift 4

95

205

155

265

185

285

Lift 5

115

225

175

285

195

305

Lift 6

135

245

195

305

205

325

 

6 barbells Male
6 barbells Female
Fastest time wins

 

Individual

5:00 time cap
Tie-break is time of last completed clean in the ladder
Weight Lifted is points
If ladder is cleared – lifter will move on to the ALPHA LIFT

 

Alpha Lift: Begins at minute 6, but may be lifted before.
Lifters choice on weight.
Lifters need to notify judge of their Alpha Lift weight upon clearing the ladder. Lifters must lift on minute 6, but may lift before. Lifter will have 90 seconds to complete Alpha lift called.
Score is last successful lift and time it was completed.
Lifter can go up, not down once lift is called.
Lifter can lift again inside 90 seconds if able.
If lifts are missed – your score reverts to last successful lift and weight lifted.

 

Team

7:00 time cap
Each lift must be completed 3 times (total of 18 lifts in ladder). Distribute the work anyway. HOWEVER there is a minimum of 6 lifts per athlete.
Team Tie Breaker: Time of last completed station. Points are weight lifted.
For example: RX Male team finishes all three lifts of 265 at 3:45 but one lifter makes a lift at 285, the tie break time for the WOD is 3:45. The additional lift will be added to points.
If ladder is cleared (all 18 lifts completed) one lifter from Team will move to the ALPHA LIFT

 

Alpha Lift: Must Begin at minute 8, but may lifted before
Lifters choice on weight
Teams: Only one lift required. Teams can alternate attempts at single lift for their team
Team’s Lifter needs to notify judge of their Alpha Lift weight upon clearing the ladder. Lifters must lift on minute 8. Lifter will have 90 seconds to complete Alpha lift called.
Score is last successful lift and time it was completed.
Lifter can go up, not down once lift is called.
Lifter can lift additional weight inside the 90 seconds if able.
If lifts are missed – your score reverts to last successful lift and weight lifted.