WOD 1: ALPHA BEAST – TOTAL WAR

For both Individuals and Teams – there is a catch. Isn’t there always a catch? Watch the video for full details – and get ready to LIFT HEAVY!! I want to see HUGE lifts this year – get to practicing!

No more shit talking about how you like to lift heavy – come and show me.

Here is where my Ulfhednar will rise. Their strength and power will make the very ground tremble beneath your feet – will you have the strength to be among them?

INDIVIDUALS:

TEAM:

 

Friday Night Skill Stations

April 28, 2015 by Ted0

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?

 

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 1RM

RTG 500/ 315

TEAM/RX/MX 450/285

SX/GMX 385/240

2) BERZERKER COMPLEX 3 MINS TO 1 RM

RTG 285/165

TEAM/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

TEAM/RX/MX 155/105

SX/GMX 115/75

See Video Demo here

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

RTG/RX/MX/TEAM ONLY

See Video Demo here

5) 500m ROW IN

RTG 1:25/1:45

TEAM/RX/MX 1:35/1:55

SX/ GMX 1:45/2:05

6) BACK SQUAT 3 MINS TO 1 RM

RTG 450/275

TEAM/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) HS WALK COURSE in 3 MINS

All divisions welcome.

9) MAX BENCH PRESS 3 MINS

RTG 305/135

TEAM/RX/MX 255/115

SX/GMX 185/85

10) THE HOUND OF GARMR:

90 seconds:

(1) 450/285 Deadlift

10/6 Ring Muscle Up

(1) 450/285 Deadlift

All Divisions Welcome.

11) AIRDYNE CHALLENGE brought to you by Brick City Bicycles

90 seconds:

Max effort on Airdyne

All divisions welcome. Points earned if in top 15% of the weight adjusted Skill. This station also has separate prizes for top finishers!!

 

Enjoy!! Have questions about how the points earned from the Skill Stations will be applied to your WODS? Check this Link here: http://fenrirsmayhem.com/2015-skill-station-and-competition-scoring-clarifications-fmym3/

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