Aaaaand the details:

The Heavy

BERZERKER COMPLEX

3 Mins to achieve stated weight:

Elite 285/165

RX/MX 245/145

SX/GMX 185/115

(2 Rounds of the following – each round in this order: Deadlift, Hang squat clean, front squat, front rack shoulder to overhead, back squat, back rack shoulder to overhead)

SNATCHSQUATCH

5 Mins to achieve stated weight:

RTG 185/135

RX/MX 155/105

SX/GMX 115/75

https://youtu.be/GZ9PijS75bE

The Fast

60 YARD SHUTTLE

Male 13 Sec

Female 14 Sec

Brandon 60 Yard Shuttle

500m ROW IN

RTG 1:25/1:45

RX/MX 1:35/1:55

SX/ GMX 1:45/2:05

3 CONE DRILL

Male 8 sec

Female 8.5 sec

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

The Risky

TOES TO RING TO BACK UPRISES

3 Mins to est 5/2

RTG/RX/MX ONLY

https://youtu.be/-RW7ubyXWRU

SLACKLINE

Establish 30 seconds on the Slack line in 3 minutes

(30 second option is one and done – you may not collect additional slackline levels)

Walk 10’ on the slackline in 3 minutes

5 pistols on slack line in 3 minutes

Little Bit of Both

TYR’s FURY

3 Deadlifts. 80′ Handstand walk. 1 Deadlift

90 seconds

RTG 405/250

RX/MX  365/215

HOUND OF GARMR:

90 seconds:

(2) 225/155 Thrusters

10/6 Ring Muscle Up

(1) 225/155 Thrusters

All Divisions Welcome.

HERMOD’S RIDE TO HEL

60 seconds

20/15 calories Airdyne

6 lunges RX/MX 185 /125

-or- 6 lunges 135/95 SX/GMX

 

Kids Skill Stations:

The Heavy 

SQUAT CLEAN

5 MINS to achieve stated weight

8-10yrs old: 35#

11-12yrs old: 55#

14-15yrs old: 75#

SQUAT SNATCH

5 MINS to achieve stated weight

8-10yrs old: 25#

11-12yrs old: 35#

14-15yrs old: 55#

The Fast 

500m ROW IN

8-10yrs old: 2:45

11-12yrs old: 2:30

14-15yrs old: 2:15

400m RUN

8-10yrs old: 1:45

11-12yrs old: 1:35

14-15yrs old: 1:25

 

The Risky

10 Handstand Pushups in 1 min

All Ages

Slack Line

3 minutes to establish 30 sec on slackline

All Ages

 

Little Bit of Both 

6 DB Squat Snatches

1- 12 ft rope climb

90 seconds:

8-10yrs old: 5#

11-12yrs old: 8#

14-15yrs old:15#

  •  

TYR’s Fury

3 Deadlifts. 20 ft handstand walk. 1 Deadlift

90 seconds

8-10yrs old: 55#

11-12yrs old: 85#

14-15yrs old: 115#

HOUND OF GARMR:

90 seconds:

(2) Thrusters

8-10yrs old: 25#

11-12yrs old: 45#

13-15yrs old: 65#

(2) Bar Muscle ups

(1) Thruster

8-10yrs old: 25#

11-12yrs old: 45#

13-15yrs old: 65#

Hermod’s Jump to Hel

60 seconds:

15 single unders

6 pistols

All Ages