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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