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
(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
4) BACK ROLL TO SUPPORT 5 MINS TO 5/3
5) 500m ROW IN
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
9)HOUND OF GARMR:
(2) 225/155 Thrusters
10/6 Ring Muscle Up
(1) 225/155 Thrusters
All Divisions Welcome.
10)Hermod’s Ride to Hel
20/15 calories Airdyne
6 lunges RX/MX 185 /125
-or- 6 lunges 135/95 SX/GMX