rsz_wwwwodhawkcom_gr5i6517-1024x683.jpg

October 13, 2016 Ted2

The 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)

 

Mayhem 5 UPDATE: we have also opened a morning window on Saturday from 8am to 11am for Skill Stations as well. HOWEVER – when the time is up – its up. If you don’t get them in, its time to move on to the WODs.

 

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?

 

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) 60 Yard Shuttle

Male 13 Sec

Female 14 Sec

Brandon 60 Yard Shuttle

 

2) BERZERKER COMPLEX 3 MINS TO 1 RM

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 RM

RTG 185/135

RX/MX 155/105

SX/GMX 115/75

https://youtu.be/GZ9PijS75bE

 

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

RTG/RX/MX ONLY

https://youtu.be/zxcgkphDUcI

 

5) 500m ROW IN

RTG 1:25/1:45

RX/MX 1:35/1:55

SX/ GMX 1:45/2:05

 

6) 3 Cone Drill

Male 8 sec

Female 8.5 sec

DeFrancosTraining.com – 6.6-sec 3-Cone Drill!

 

 

7) LYCAN SPINE TRAVEL

Unbroken travel with a pull up at each rung. No time cap. One attempt.

 

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 RX/MX 185 /125

-or- 6 lunges 135/95 SX/GMX


Kendall-rowing-slider-1024x512.jpg

October 13, 2016 Ted2

Hvata Fastr

 8-10 year olds

6-4-2

Burpee Box Jump Overs (14″)

Thrusters- 15#

Deadlifts- 35#

HSPU- (or 12, 8, 4 Hand Release Pushups)

11-12 year olds

6-4-2

Burpee Box Jump Overs (20″)

Thrusters- (35#)

Deadlifts- (65#)

HSPU- (0r 12, 8, 4 Hand Release Pushups)

13-14 year olds

6-4-2

Burpee Box Jump Overs (20″)

Thrusters- (55#)

Deadlifts- (85#)

HSPU- (0r 12, 8, 4 Hand Release Pushups)

_________________________________________________

Vikingr Atganga

8-10 year olds

15 Squats- #10 medicine ball

2 Block Run- 600m

15 Slam Balls #10 medicine ball

2 Block Run- 600m

Wheelbarrow Sprint 25m

11-12 year olds

15 Squats- #15 medicine ball

2 Block Run- 600m

15 Slam Balls- #15 medicine ball

2 Block Run- 600m

Wheelbarrow Sprint 50m

13-14 year olds

15 Squats- #20 medicine ball

2 Block Run- 600m

15 Slam Balls- #20 medicine ball

2 Block Run- 600m

Wheelbarrow Sprint 100m

_____________________________________________

Roa Fastr

All Divisions:

Row 1000M for time:

Stop Every 200M, dismount rower and sprint 50M, grab Sand Bag and return to rower. Continue rowing. Continue in this fashion until 1000m are completed.


IMG_7166.png

October 11, 2016 Ted0

Vikingr Atganga (Viking Attack)

Individual 10:00 cap

  1. Block Sprint (roughly 300M)
  2. 5 Rope Pulleys
  3. 300M Row
  4. 15 Sandbag Squats
  5. Walking Lunges w/ sandbag to Walls
  6. 5 burpee, bag, body over wall
  7. Load wheelbarrow with Bag
  8. Move wheelbarrow around Square (roughly 300M) back to sled start position
  9. Sprint back to sandbag start station (4.) with sandbag (jump wall)
  10. 15 g2s w/ bag
  11. Sprint to finish (no bag)

RX/MX Sand Bag: 70/35     Rope Pulley: 90/70   Wheelbarrow Weight: 180/135

SX/GMX  Sand Bag: 35/35     Rope Pulley: 70/35   Wheelbarrow: 135/90

 

 

Team 20:00 cap

As a Relay:

One Team member will perform in its entirety:

  1. Block Sprint (roughly 300M)
  2. 5 Rope Pulleys
  3. 300m Row
  4. 15 Sand Bag Squats
  5. Walking Lunges w/ sandbag to Walls
  6. 4 burpee, bag, body over wall
  7. 15 g2s w/ sandbag
  8. Sprint to tag partner in
  9. Repeat until all three team members complete one round of above.
  10. All Team members then move Sled around Square to finish.

RX/MX Sand Bag: 70/35     Rope Pulley: 90/70   Sled Weight: 225/180

SX/GMX  Sand Bag: 35/35     Rope Pulley: 70/35   Sled Weight: 180/135


rab.png

October 10, 2016 Ted3

Ind

5:00 time cap

  • Tie-break is total time it takes to get to last lift and then unload bars back to original empty position.
  • 2 attempts per bar, 60 seconds to complete lift once hands touch bar for first lift of the two attempts.

Individual Clarifications:

  1. Athlete loads and unloads their own bar inside the time cap. Yes, clock still running during unload.
  2. If the 5th barbell is completed lifter will advance the entire load to Alpha Lift (Part B) no timed reset of plates required. (Athlete will assist in resetting weights after lift completed)

Individual Part B:

Alpha Lift:

  1. Begins minimum 2:00 after last lift in ladder
  2. Lifters need to notify judge of their Alpha Lift weight upon clearing the ladder. Lifters must lift before or at 2:00 mark. Lifter will have 60 seconds to complete Alpha lift called.
  3. Score is last successful lift and time it was completed.
  4. Lifter can go up, not down once lift is called
  5. Lifter can lift again inside 60 seconds if able
  6. If lifts are missed – your score reverts to last successful lift and weight lifted

_________________________

Team Part A

5:00 time cap

Each lift must be completed 3 times (total of 15 lifts in ladder). Distribute the work anyway HOWEVER there is a minimum of 3 lifts per athlete.

  1. Team Tie Breaker: Time of last completed station AND the unloading of weights. 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 deducted from seconds. Clock is running until weights are unloaded.
  2. 2 attempts per bar, 60 seconds to complete lift once hands touch bar for first lift of the two attempts.
  3. If Teams clear 5th barbell they will advance entire load to Alpha Lift (Part B) no timed reset of plates required

Team Part B

Alpha Lift

Begins minimum 2:00 after last lift in ladder.

  1. Lifters must lift before or at 2:00 mark
  2. Teams: Only one lift required. 
  3. If weight called is missed – any team member can jump in and hit the weight inside the 60 seconds.
  4. Team’s Lifter needs to notify judge of their Alpha Lift weight upon clearing the ladder.
  5. Lifter will have 60 seconds to complete Alpha lift called.
  6. Score is last successful lift and time it was completed.
  7. Lifter can go up, not down once lift is called
  8. Lifter can lift additional weight inside the 60 seconds if able.
  9. If lifts are missed – your score reverts to last successful lift and weight lifted

Individual Clarifications:

  1. Athletes loads and unloads their own bar inside the time cap. Yes, clock still running during unload. Team may assist at all times, but all lifts start from ground.
  2. If the 5th barbell is completed lifter will advance the entire load to Alpha Lift (Part B) no timed reset of plates required. (Team will assist in resetting weights after Alpha Lift)