Wodsomniac: Valhalla

Always in Front Presented by TYR

Amrap 12

Max Distance Swim

Max Slam Ball Clusters

Partner A swims, Partner B performs slam ball clusters. When Partner B has perfromed 50yds (down and back) partners will switch. Partner A cannot enter the water until a tag is perfromed on the pool deck. Diving in is allowed. Any touching of lane lines, pool side, or bottom of the pool will result in a no rep for that 25yd length.

Slam ball weights

Rx Male - 50lbs

Rx Female - 30 lbs

Int Male - 30lbs

Int Female - 10 lbs

Always in Front Presented by TYR

Amrap 12

Max Distance Swim

Max Slam Ball Clusters

Partner A swims, Partner B performs slam ball clusters. When Partner B has perfromed 50yds (down and back) partners will switch. Partner A cannot enter the water until a tag is perfromed on the pool deck. Diving in is allowed. Any touching of lane lines, pool side, or bottom of the pool will result in a no rep for that 25yd length.

Slam ball weights

Rx Male - 50lbs

Rx Female - 30 lbs

Int Male - 30lbs

Int Female - 10 lbs

Final Event: Take it to Valhalla

For time

30 Deadlifts (Rx 225/155 - Int 155/105)

30 Cal Row

30 Bar Muscle Ups (Int 30 C2b)

30 Cal Row

15 Deadlifts (Rx 315/205 - Int 225/155)

Event 3 - Hammer Time

Location - Main Stage

For time - TC 1:30 

2 clean and jerks at each weight

Division Weights

Rx Male - 155/185/205/225/245

Rx Female - 105/125/145/155/165

Int Male - 115/135/155/175/185

Int Female - 75/95/105/115/125

Workout Flow - 

At the call of 3-2-1 athletes will approach the first weight. 2 Clean and Jerks must be completed at each weight before either athletes move past the barbell. Barbell must start at floor, be cleaned (power or squat) into the front rack position, and then be jerked overhead making full extension of the body. It is 2 lifts at each weight, there are no standards for how many are done by each athlete Ie. one athlete can do 2 and the team moves on, or 1 lift each.

Event 6 - House of Pain

Amrap 18

Max BBGO

Ygig Rounds of...

16 t2b

8 db Sq Snatch

30 ft HSW

Division Details:

MM Rx - 48'' 70lb db 15' unbroken

FF Rx - 44'' 50lb db 15' unbroken

MM Int - 30'' bbjo 35lb db, can break on HSW

FF Int - 24'' bbjo 25lb db, can break on HSW

Workout Flow:

3,2,1 go athletes will run to their box. Athlete A will begin to perform BBGO while Athlete B continues to the rounds of work. When Athlete B is finished, Athletes will tag and rotate. Workout will be 2 scores with tie break being the other workouts score.

Event 6 - House of Pain

Amrap 18

Max BBGO

Ygig Rounds of...

16 t2b

8 db Sq Snatch

30 ft HSW

Division Details:

MM Rx - 48'' 70lb db 15' unbroken

FF Rx - 44'' 50lb db 15' unbroken

MM Int - 30'' bbjo 35lb db, can break on HSW

FF Int - 24'' bbjo 25lb db, can break on HSW

Workout Flow:

3,2,1 go athletes will run to their box. Athlete A will begin to perform BBGO while Athlete B continues to the rounds of work. When Athlete B is finished, Athletes will tag and rotate. Workout will be 2 scores with tie break being the other workouts score.

Every 2:00 on the 2:00

For 10 rds (5 each / 20:00 total)

A-

• Max Meter Ski
• 80m Run

B-

• Max Meter C2 Bike
• 80m Run

Workout flow description:

At the call of 3-2-1, both athletes on a team will begin to accumulate max meters on a c2 Ski erg. Athletes will have 2:00 to accrue meters as well as run the 80m to the next machine. Athletes will then begin their max meters on the c2 Bike in 2:00 and run back to the strating machine.

If the run is not completed by both partners in the 2:00, the meters from that round will not be counted towards the total. Score is total meters on both machines counted. Partner must stand behind machine until both partners decide to run. If athletes get to next machine with time remaing, they may not start untill the 2:00 are up. 

Event 5 Lunge March

Location - Main Stage

For time - TC 13 min

100 doubles

30 ft lunge

75 Cal Echo Bike

30ft lunge

50 Pullups

30ft lunge

25 Sand Bag Cleans

90ft Lunge back to starting line

Division Standards

Rx Male - Drag Rope Doubles, Front Rack + Overhead db Lunge 50's, Chest to Bar, 150lb sand bag

Rx Female - Drag Rope Doubles, Front Rack + Overhead db Lunge 35's, Chest to Bar, 100lb sand bag

Int Male - Doubles, Farmer Carry lunge 50's, Pullups, 100lb sand bag

Int Female - Doubles, Farmer Carry lunge 35's, Pullups, 70lb sand bag

Workout Flow

At the call of 3-2-1, athletes will step forward and begin their double unders. When athletes want to switch, they will pass the rope off, step forward, and begin. When double unders are complete, the rope will be set down, athletes will pick up their dumbells, and begin their lunge. Athletes can swap mid lunge, but judge will tell them where to start where they stopped progress. After the 1st lunge is complete, athletes will begin their bike calories. Process with the lunge will be repeated to the sandbag cleans. After the sand bag cleans, athletes will lunge from the end of the floor back down to the starting line.

Event 1 - Seed to Shelf

Location - Main Stage

For Time - TC 10min

10 you go I go rounds

100 ft shuttle run

1 rope climb

100 ft shuttle run

Division Versions:

RX Male - Legless 15'

Rx Female - Legged 15'

Int. Male - Legged 15'

Int Female - Legged 10'

Workout Flow / Explanation:

At the call of 3-2-1 the first athlete will start by running down to the end of the floor, and then back down the floor to their lanes rope. Athlete will perform a rope climb matching their division standards. When rep is completed, athlete will run back down to the starting mat and tag their partner which will repeat the process. After 10 rds total (5 each) have been completed, time will be called. 

Tie Break - Time at 5 rounds