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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