Tuesday, January 12, 2010

Ultimate VIKING "WOD"



Help me to create the ultimate viking themed WOD. These fierce Norse warriors knew how to fight through a grueling workout. Each Exercise has to be 'Part of the Battle'

Part 1- Row to the Battle. a 1K Sprint on the Indoor Rower
Part 2- Arrive on Shore- ?
Part 3- Engage the enemy-?
Part 4- Conquer the enemy-?
Part 5- Return home- 1k row any speed ( Battle is over you win )

And Dont forget them Viking Ladies...:)

2 comments:

LittleSisyphus said...

Part 1- Row to the Battle. a 1K Sprint on the Indoor Rower

Part 2- Arrive on Shore-

Sprints from lying positions, 25-30 yards, 2x
On belly head first
On back head first, L,R
On belly feet first, L, R
On back feet first

Bear crawl suicide, 2 squats on the baseline every time you touch it, 4 squats on the foul, 6, on the half court, 8 on the far foul, and 10 on the far baseline

Part 3- Engage the enemy-

# of rounds depends on number of participants, 2 minimum
•Sledge hammer to tire
•Club bell mills, l, r
•Renegade rows
•Kettle bell swings
•Trigger Event -- Diagonal Run w/ sandbag 2x, (on the tennis court or b-ball court sprint corner to corner, walk short end, and jog long side, participants rotate stations on this event)

6 rounds
•6 burpees
•6 lunges
•6 broad jumps

Part 4- Conquer the enemy (and carry the loot back to the boat)

50 yard course, marked at 10 yard increments
•Floor to overhead anyhow, and walk to, next line, put the weight down, lather, wash, rinse repeat, .75 of bodyweight

•135#, 5 dead lift, sprint to 50 and back, carry weight forward 10 yards, and repeat, until distance is covered.

Part 5- Return home- 1k row any speed ( Battle is over you win )

Crossfit Maineiac said...

Hmm I like it
part2---Keep it
Part3- Change to 45 pound plate twists 10 each side, like the sledge, like the kettlebell
Im up to try this anyone Else :)

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