Southside Summer Showdown

"A Chicago Style WOD"

10 min AMRAP

40 Dual KB Hang Clean & Jerks 35/25

80 Single Unders

100 Wallballs 20/14 10'/9'

80 Single Unders

40 Dual KB Hang Snatches 35/25

Both athletes start at the designated start line. At 3.. 2.. 1, GO, one athlete must advance to the two kettlebells to begin the 40 hang clean and jerks. Once complete, teams can begin the 80 double unders, then the 120 wallballs and so on. Complete as many rounds and repetitions as possible until the 10 minutes expire. The score for this workout will be total repetions complete at the end of the 10 minutes.

Dual Kettlebell Hang Clean & Jerks: This movement begins with the athlete deadlifting the 2 kettlebells off of the ground to begin the repetition. Each repetition begins in the hang position, between or outside of the legs. Athletes must clean the 2 kettlebells to the front rack position and then to the overhead position with full lockout overhead and the hips fully open and legs extended. A rep is no good if the athlete does not display full extension of the legs, hips open or full lockout overhead.

Double Unders: Athletes must complete two revolutions of the jump rope clearing the head and feet per one jump. If the jump rope does not complete 2 full revolutions of the body before the feet land, the repetition will not be accredited.

Wallballs: A wallball repetition will be accredited to the score if and only if the athlete squats with the medicine ball in hand and the hip crease surpasses the bend of the knee and extends the body up to toss the ball to the designated target. A wallball will not be accredited if the athlete does not meet proper depth of the squat or the wallball does not come in contact with the designated target

Dual Kettlebell Hang Snatch: This movement begins with the athlete deadlifting the 2 kettlebells off of the ground to begin the repetition. Each repetition begins in the hang position between or outside of the legs. Athletes must generate enough power of the hips to move the 2 kettlebells simultaneously from the hang position to the overhead position in one fluid motion. Athletes may receive the 2 kettlebells overhead in a power or squat position but must extend the legs fully in line with the hips and kettlebells remaining overhead in order for the repetition to count. A repetition will not be accredited if the athlete does not: snatch the 2 kettlebells at the same time, display full extension of the legs; the hips are open with kettlebells overhead or displaying full lockout before bringing them back to the hang position.

"A Shot of Malort"

For Time

7 min Time Cap

2 Rounds (one round each)

21 Cal Row

21 Burpee Broad Jumps 4'

21 Shoulder to overhead 155/105

This workout begins with both athletes standing tall at the designated start line This is a relay style workout. At 3.. 2.. 1.. GO, the first athlete from each team will set into their rower and begin to accumulate calories. Once the calories are complete, the athlete may then move onto the burpee broad jumps. once complete the athlete may move onto the shoulder to overhead. Once the shoulder to overhead repetitions are complete, the second athlete may begin to complete the same order of the movements. The score will be the total time it took for both athletes to complete the workout.

Calorie Row- the first athlete must begin off of the rower and behind the start line. Once seated on the rower, the athlete must accumulate calories until they have reached the target number. Athlete two may be seated and waiting for the second athlete to finish all burpees and all shoulder to overhead but can not begin accumulating calories until athlet one is complete with their round.

Burpee Broad Jump- This movement will be marked with 2 tape lines 4 feet in distance. Athletes begin the rep standing tall behind the tape line. Athletes drop down to the ground with chest and thighs on the ground and hands behind the tape line before they begin to stand. Once the athlete is back to their feet, they must jump behind the tape line and cross the second tape line for the rep to count. A no rep occurs when the hands touch the tape line while on the ground, if the athlete does not clearly just from behind the first tape line or does not clear the 4 feet marked distance.

shoulder to overhead- This movement is from the floor. Athletes must clean the weight to the shoulders to begin the repetition. Athletes may push jerk, split jerk, push press or strict press the barbell from the shoulders to the overhead position. If the athlete opts to use a jerk as a method for the movement, the athlete must bring the feet under the hips, knees locked out and open the hips before bringing the bar back down tothe shoulders. A no rep will occur if the barbell is not displayed overhead with the arms reaching full extension, with the barbell over the head, hips are open with the legs fully extended.

"A Shot of Malort"

For Time

7 min Time Cap

2 Rounds (one round each)

16 Cal Row

16 Burpee Broad Jumps 4'

16 Shoulder to overhead 135/95

This workout begins with both athletes standing tall at the designated start line This is a relay style workout. At 3.. 2.. 1.. GO, the first athlete from each team will set into their rower and begin to accumulate calories. Once the calories are complete, the athlete may then move onto the burpee broad jumps. once complete the athlete may move onto the shoulder to overhead. Once the shoulder to overhead repetitions are complete, the second athlete may begin to complete the same order of the movements. The score will be the total time it took for both athletes to complete the workout.

Calorie Row- the first athlete must begin off of the rower and behind the start line. Once seated on the rower, the athlete must accumulate calories until they have reached the target number. Athlete two may be seated and waiting for the second athlete to finish all burpees and all shoulder to overhead but can not begin accumulating calories until athlet one is complete with their round.

Burpee Broad Jump- This movement will be marked with 2 tape lines 4 feet in distance. Athletes begin the rep standing tall behind the tape line. Athletes drop down to the ground with chest and thighs on the ground and hands behind the tape line before they begin to stand. Once the athlete is back to their feet, they must jump behind the tape line and cross the second tape line for the rep to count. A no rep occurs when the hands touch the tape line while on the ground, if the athlete does not clearly just from behind the first tape line or does not clear the 4 feet marked distance.

"A Chicago Style WOD"

10 min AMRAP

40 Dual KB Hang Clean & Jerks 53/35

80 Double Unders

120 Wallballs 20/14 10'/9'

80 Double Unders

40 Dual KB Hang Snatches 53/35

Both athletes start at the designated start line. At 3.. 2.. 1, GO, one athlete must advance to the two kettlebells to begin the 40 hang clean and jerks. Once complete, teams can begin the 80 double unders, then the 120 wallballs and so on. Complete as many rounds and repetitions as possible until the 10 minutes expire. The score for this workout will be total repetions complete at the end of the 10 minutes.

Dual Kettlebell Hang Clean & Jerks: This movement begins with the athlete deadlifting the 2 kettlebells off of the ground to begin the repetition. Each repetition begins in the hang position, between or outside of the legs. Athletes must clean the 2 kettlebells to the front rack position and then to the overhead position with full lockout overhead and the hips fully open and legs extended. A rep is no good if the athlete does not display full extension of the legs, hips open or full lockout overhead.

Double Unders: Athletes must complete two revolutions of the jump rope clearing the head and feet per one jump. If the jump rope does not complete 2 full revolutions of the body before the feet land, the repetition will not be accredited.

Wallballs: A wallball repetition will be accredited to the score if and only if the athlete squats with the medicine ball in hand and the hip crease surpasses the bend of the knee and extends the body up to toss the ball to the designated target. A wallball will not be accredited if the athlete does not meet proper depth of the squat or the wallball does not come in contact with the designated target

Dual Kettlebell Hang Snatch: This movement begins with the athlete deadlifting the 2 kettlebells off of the ground to begin the repetition. Each repetition begins in the hang position between or outside of the legs. Athletes must generate enough power of the hips to move the 2 kettlebells simultaneously from the hang position to the overhead position in one fluid motion. Athletes may receive the 2 kettlebells overhead in a power or squat position but must extend the legs fully in line with the hips and kettlebells remaining overhead in order for the repetition to count. A repetition will not be accredited if the athlete does not: snatch the 2 kettlebells at the same time, display full extension of the legs; the hips are open with kettlebells overhead or displaying full lockout before bringing them back to the hang position.

"FLOATER"

3 min time cap

Partner 1

5 Dbl DB Deadlifts

4 Hang Power Cleans

3 Front Squats

2 Clusters

1 Devils press

10 Sandbags over Yoke (share reps however)

Partner 2

1 Devils Press

2 Clusters

3 Front Squats

4 Hang Power Cleans

5 Dbl DB Deadlifts

RX: 2 DBs 70/50s, 150/100 

INT: 2 DBs 50/35s, 100/ 90

"Summertime Chi"

4 rounds

3 min work/ 1 min rest

50/40 calorie Assault Bike

Max Thrusters in time remaining

Rx

95/65 - 135/95 - 185/125 - 205/145

Workout begins with both athletes standing behind the bike. 3,2,1 GO one athlete begins to accumulate calories on the bike. Athletes may switch at any point until calories are complete. With the remainder of the 3 minutes, athletes may take turns to accumulate as many thrusters as they can. When the 3 minutes are over, teams will have a 1 minute transition to rest/ change the next weights for the following round. This pattern will continue until all 4 of the 3 minute rounds are complete. The score for this workout will be the total thrusters accumulated of all 4 rounds. 

*tie-break: the first round of thrusters

Bike- Teams start each round OFF of the bike. Athletes cannot begin the thrusters until the designated calories are complete. If the calories are not complete within the 3 minute intervals, teams will lose 10 repitions off of their total score.

Thrusters- Teams will accumulate thrusters as their score for this workout. A thruster repititon will count as a good rep if and only if the hip crease goes below the knee and the athlete extends the barbell overhead in one fluid motion with no re-dip of knees and hips. athletes may squat clean their first repitition as long as the hip crease goes below the knee before initiating the knee and hip extension.