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 3 – Venom of Jormungandr

May 1, 2015by Ted2015WOD

WOD 3 – Venom of Jormungandr

May 1, 2015 by Ted
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For Time. Time Cap: Individual 10:00, Team 15:00 (see below for WOD notes)

  • 50 Wall Balls, 150 for Team
  • Bar muscles ups (Rx, Mx, Team, RTG) or pull-ups/jumping pull-ups (Sx & Gmx)
  • 5 Squat snatch, 10 for teams (Rx, Mx, Team, RTG) or 5 G2O (Sx & Gmx)
  • Rope climbs
  • 15 Box over w/touch, 41 for Teams (Rx, Mx, Team, RTG) or 15 Box over anyway (Sx & Gmx)
  • 5 squat cleans, 10 for teams (Rx, Mx, Team, RTG), 5 cleans anyway (Sx, Gmx)
  • Ring HSPU (Rx, Mx, Team, RTG), 10/5 Ring dips or 20/15 sit-ups (Sx/Gmx)

Wall Balls

  • Sx & Gmx: 10’/8′ and 14#/14#
  • Rx & team: 10’/10′ and 20#/14#
  • RTG: 12’/12′ and 20#/14#

Bar MU & Pull-ups/jumping pull-ups

  • Rx & Mx: 5/3 or 15/10 C2B
  • Team: 9/6 or 30/20 C2B
  • RTG: 5
  • Sx/Gmx: 5/3 pull-ups or 15/7 jumping pull-ups

Squat Snatch & G2O

  • Sx & Gmx: 95/65
  • Rx, Mx, Team: 135/95
  • RTG: 165/115

Rope Climbs

  • Sx & Gmx: 2/1
  • Rx & Mx: 3/2
  • Team: 5/3
  • RTG: 5

Box over w/touch and box over anyway

  • Sx & Gmx: 24″ / 20″
  • Rx, Mx, Team, RTG: 30″ / 24″

Squat Cleans and Cleans anyway

  • Sx & Gmx: 105/75
  • Rx, Mx, Team: 165/115
  • RTG: 205/135

Ring HSPU and ring dips/sit-ups

  • Sx & Gmx: 10/5 ring dips or 20/15 situps
  • Rx & Mx: 3/1 or 15/10 Ring dips
  • Team: 6/3 or 35/20 Ring dips
  • RTG: 5/3

Team Clarifications:

Wall Balls considered a “buy in”, no tag required.

Wall balls are partner wall balls – two people working at a time

Wall Ball cannot stop moving

Lanes: All non working team athletes must remain behind start line

Tag outs required after burpees completed. Tagged partner must perform 3 burpees before entering game

Partition work anyway

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RING HSPU MUST START FROM L-SIT. No need to return to L-Sit unless rep is missed.