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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


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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)

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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

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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.