WOD ONE
“TYR’s REVENGE”:
4 min As Many Reps As Possible, 2 min rest, start over and complete the wod from beginning. (20 minute cap)
Elite
5 Muscle Ups
5 Squat Snatches (165/115)
10 Deficit Hand stand push up (HSPU) Paralettes
10 Squat Cleans (205/135)
15 Box Jumps (34/30)
15 Shoulder to Overhead (S2O) (165/115)
20 Wall Ball to 12’ 20/14
20 Dead lifts (DL) (205/135)
30 Unbroken Double Unders
RX
5 Chest to Bars (C2B)
5 Ring Dips
5 Squat Snatches (115/80)
10 HSPU
10 Squat Cleans (165/115)
15 Box Jumps (30/24)
15 S2O (115/80)
20 Wall Ball to 10’ 20/14
20 DLs (165/115)
30 Double Unders
MX
5 C2B
5 Ring Dips
5 Squat Snatches (115/55)
10 HSPU
10 Squat Cleans (155/85)
15 Box Jumps (24/20)
15 S2O (115/55)
20 Wall Ball to 10’ 20/14
20 DLs (155/85)
30 Double Unders
SX
5 Pendlay Rows (95/55)
5 GTO (95/55)
10 Squat Cleans (115/70)
10 S2O (95/35)
15 Box Jumps (24/20)
15 Wall Ball to 10’ men and 8’ women 20/14
20 Sit Ups
20 DLs (115/70)
120 Single Unders
TEAM (30 minute cap – 8minute AMRepAP, 2 minute rest, start over and complete)
10 C2B
10 Ring Dips
10 Squat Snatches (115/80)
20 HSPU
20 Squat Cleans (165/115)
30 Box Jumps (30/24)
30 S2O (115/80)
40 Partner Wall Balls 20/14
20 Partner DLs (315/225) *both team members on the bar
60 Double Unders
*each member must do at least one rep.
****Score for all divisions is total time to complete chipper minus number of reps from the AMRepAP(1 AMRAP rep=4 seconds)
WOD 2 “THE PUSH TO VIGRID”
Trail race / 3K includes:
Sprint to log pile and choose size:
Logs marked as follows:
(EM) or (T) logs for Elite M/F and Teams M/F,
(RX) Logs for RX M/F, MX M/F
Once log is chosen perform 30 log squats – all divisions. Teams 60 log squats.
Then: Log carry for ~ 700M
Drop log at ~700M mark
Sprint ~1600M of technical trail
Reacquire log
~700M Log carry thru “Mine Field” section
Arrive at the Log Pits:
Elite 75 sledge strikes to log
RX/MX 50 sledge strikes to log
SX 25 sledge strikes to log
Team – 100 sledge strikes to log
Stand up sledgehammer in the log pit stall (do not throw on ground flat), restack log at log’s original location, sprint to finish.
WOD 3 “ODIN’S STAND”
9 min AMRAP
Hand-release Burpee ladder up, 1-2-3 etc.
In between each round perform,
1 Deadlift
2 Hang Power Cleans (HPC)
3 Thrusters
(Elite 185/115) (RX 135/85),(Team 135/85), (MX 135/65), (SX 95/45) Athletes have 9 minutes to ascend up the Burpee ladder, completing 1 Deadlift, 2 HPC and 3 Thrusters in between each round. However, each Hand-release Burpee must be completed with a lateral jump over and back of the barbell.
20 minute cap for Teams – you go I go after each round is completed.
Ex.
1 Hand-release Burpee,
1 Dead lift,
2 HPC
3 Thrusters
(Teams – partner 1 and partner 2 does same)
2 Hand-release Burpees,
1 Dead lift,
2 HPC
3 Thrusters
3 Hand-release Burpees,
1 Dead lift,
2 HPC
3 Thrusters
Etc.
The athlete’s score is the total number of reps completed within the 9 minute cap (20 minute cap for Teams).
Ex.
8 rds + 2 Cleans = 96
(8rds + 9 Burpees, 1 Dead lift, 2 Cleans = 96 reps)
Athletes Must perform the Dead lift, Cleans and Thrusters (in that order), before moving up the Burpee ladder.
Skill stations:
1. “GIOLL CRUSH”: Snatchsquatch: Each athlete will have 5 mins to establish a 1 rep max Snatchsquatch. The snatchsquatch consists of 3 unbroken rounds of: 1 snatch grip dead lift, 1 hang squat snatch, 1 snatch balance, 1 overhead squat. The bar can be rested anywhere except the ground. Score will be athletes heaviest completed Snatchsquatch. As many attempts as desired may be taken inside the 5 minutes.
2. “THE DREAM OF TYR”: Ring Hand Stand Push Up, 3 minutes to establish a max effort of unbroken reps. As many attempts as desired may be taken inside the 3 minutes.
3. “BATTLE SHAKER”: Bear Complex Each athlete will have 5 mins to establish a 1 rep max Bear Complex. The Bear Complex will consist of one unbroken round of 1 deadlift, 1 hang clean (squat or power), 1 front squat, 1 shoulder to overhead, 1 back squat and 1 shoulder to overhead performed as one movement. As many attempts as desired may be taken inside the 5 minutes.
4. “FENRIR’S FLIGHT”: Unbroken # of bars touched on The Lycan’s Spine in 3 mins. Low – Flat sections will count for one point. Incline, elevated flat, and decline sections count as two points.
Skill stations are going to be viewed as bonus rounds for points – beyond the three WOD structure. Skill stations are to be viewed as a test of strategy and raw skill.
All competitors are welcome to attempt these stations to gain points – however, it is important to understand that these stations are not set up for you to learn the movements. If you plan to utilize the skill stations to gain extra points at the competition – you must have proficiency in the movements. Train them beforehand at your Box with your Coach before attempting.
Team members – these stations will be performed by each individual on the team and points accrued by each individual will be added to your team score.
There will be warm up pits available at the event.