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:

 

WOD 1 – Ragnarok Heavy

April 30, 2015by Ted2015WOD

WOD 1 – Ragnarok Heavy

April 30, 2015 by Ted
ragnarok_heavy_sm.jpg

Time Cap: 15:00 individual,  20:00 Teams

  • 250m row (Teams 500m anyway)
  • 25m sprint
  • 20 Sandbag squats (See below for loads.Team sandbags are 3 RX bags chained together)
  • 50m sprint w/hammer and bag
  • 80m Sandbag Throw (carry hammer)
  • 80m sprint w/hammer and bag
  • 80m prowler push w/hammer and bag (Teams must have one human on team sled. Two athletes can work. Push only)
  • 80m prowler drag w/hammer and bag (Teams must have one human on sled. Two athletes can work. Rope Pulls only)
  • 25m sprint w/hammer and bag
  • 80m lunge w/hammer and bag
  • Hammer strikes (See below for rep count. Set hammer and bag back up after strikes)
  • 25m sprint
  • 250m row (Teams 500m anyway)

Sandbag loads:

  • Sx & Gmx: 35# / 20#
  • Rx & Mx: 70# / 35#
  • Team: 210# / 105#
  • RTG: 105# / 70#

Hammer strike rep count:

  • Sx & Gmx: 15
  • Rx & Mx: 25
  • Team: 75
  • RTG: 50

Prowler Weights are 45# plates on sled:

  • Sx & Gmx 2/1
  • Rx & Mx 3/2
  • Team 3/2
  • RTG 4/3