Berserker challenge
Week 6
“BALDUR”
According to Norse mythology, Balder started to have prophetic dreams about his death. This caused his mother Frigg great concern, so she procured an oath for everything in the Norse universe that it would never hurt, or assist in hurting, her son. Balder’s invincibility was a source of great amusement to the other gods, who started using him as target practice for throwing knives and shooting arrows, watching them bounce off him harmlessly.
Jealous or Balder, the trickster god Loki disguised himself as an old woman in order to speak to Frigg and see if Balder had any weaknesses. Frigg revealed that she had failed to secure an oath from the plant mistletoe, which was young and innocent and posed no threat to her son.
Loki immediately fashioned a dart from a twig of mistletoe. He then joined the gods, who were entertaining themselves by throwing things at Balder, and asked Balder’s blind brother Hodr why he did not join in the game. Hodr explained that he could not see Balder, and also had nothing to throw. Loki pretended to help Hodr, giving him the mistletoe dart and guiding his hand. When the dart struck Balder it slew him immediately, throwing the gods into confusion.
Not willing to accept the death of the most beloved of the gods, Hermod, yet another son of Odin, was sent to the underworld to speak with the goddess Hel and ask if Balder could be returned to them. After much convincing Hel in fact agreed, on the condition that everything both alive and dead weep for Balder, providing that he was universally loved. Everything in the world did indeed weep for Balder, except for one witch Thokk, who refused to shed a tear. Most accounts suggest that this was Loki in disguise, thwarting the plan to return Balder.
For time:
1 mile run
30 deadlifts @ 50% of 1RM
10 rope climbs
1 ring muscle up
Note: You can substitute the ring muscle up for 5 bar muscle ups.
Pyro weightlifting
“FORGED BY FIRE” W6D2
Primer
Snatch balance
3-3-3-3-3
Hip snatch
3-3-3-3-3
Note: Technique focus
Snatch complex
5 sets, build to max
1 snatch
1 hang snatch
1 snatch balance
1 overhead squat
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
5 sets
30 double unders
10 burpees
Gymnastics
Front planche hold 1min
Core
3 sets
15 GHD sit ups
15 hip extensions
Maintenance/Mobility
ROMWOD
Join us this Friday for a special Valentine’s day partner workout. All participants enter for a chance to win a special prize.
Strength
Shoulder press
5-5-5
Push press
3-3-3
Push jerk
1-1-1-1
Note: Build up
METCON
For time:
21-15-9
Knees to elbows
Hand release push ups
Firebreathers
GHD sit ups
Dips (on boxes with dumbells)
Health
Knee raises
Knee push ups
TEAM BURN
Primer
Tabata double unders
Teams of 2
4 rounds for time
50/35 cals row
Partner 2 hold on pull up bar
25 wall balls 20/14
Partner 2 hold wall sit
**Switch as needed**
Note: reps count only when the hold positions are maintained
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Weightlifting
Dumbbells bench press 5×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min
Maintenance/Mobility
ROMWOD
