Southbelt Throwdown

3 Min AMPRAP

Workout MUST be completed by 12:00PM - no exceptions

Max Calories on bike 

12 Goblet Squats

Both calaries and goblet squats COMBINED will be your final score.

*Tie Breaker*

If there is a tie breaker during this workout, the team with most calories will win.

*Overall Tie Breaker* 

If at the end of the competition there is a tie, the FLOATER WOD will determine who won. If the two teams tied during the floater the team with most calories on the bike will win.

Standards

RX: 53/35lb KB

Scaled: 35/26lb KB

Both atheletes will start behind their equipment. On 3, 2, 1 Go.. One athlete will start max calories on the bike, while second athlete performs 12 goblet squats. Once the athlete completes 12 goblet squats the team will rotate. Team does not have to rotate but no more goblet squats will count untill the team switches.

Goblet will start with the athlete holding the KB in the front rack postition (below the shoulders, above the belly button). Athlete must squat below parallel and stand up with hips open and knees locked out.

9 Minute AMRAP

RX

150 Double Under Buy-in

- Then in remaining time AMRAP -

25 KBS (53/35)

25 Pull-Ups

25 Wallballs (20/14)

Scaled

200 Single Under Buy-in

- Then in remaining time AMRAP -

25 KBS (35/26)

25 Hang Power Cleans (95/75)

25 Wallballs (14/10)

Both athletes will start behind start line. At 3 2 1 Go, one athelete will cross the line and start the buy in. Athlete can work for as long as they want, once ready to switch, athlete working must come back to start line and tag the second athlete in. This format will continue untill the end of the 9 minutes. 

Standards:

Double Unders - Rope must pass under the athlete feet twice for each jump. Only successful jumps are counted, not attempts.

Single Unders - Rope must pass under the athelte feet once for each jump. Only successful jumps are counted, not attempts.

Kettlebell Swings - Kettlebell must start passing the athletes legs and finish with arms & hips locked out and ears visable in front of the arms.

Pull-Ups - Arms must be fully extended at the bottom, with the feet of the ground, completed when chin is over the bar. Dead hang, kipping, or butterfly are primitted as well as overhand, underand or mixed grip.

Hang Power Clean - Movement will start when the barbell is in the hang positions (above the knee). The bar will be lifted to athletes shoulders finishing with the hips & knees fully extended and the elbows in front of the bar in standing front-rack position.

Wall Balls - For the first rep, or anytime the ball is on the ground, the Athlete picks the ball up to a standing, full hip extenstion position with the ball in the fornt-rack position. The Athlete then squats until the hip crease is below the top of the knee. The athelete stands up and throws the ball to hit the specified target. 

For Time (12 Min time cap)

RX

21-15-9

Partner Deadlift (335/245)

Synchro Bar Facing Burpees

Synchro Toes to Bar

Scaled

21-15-9

Partner Deadlifts (245/185)

Synchro Bar Facing Burpees

Synchro Knee Raises

On the count of 3, 2, 1, Go athletes will begin a 21-15-9 rep scheme workout with a 12 min time cap. Both athletes will be working for the entire duration of the time until all reps have been completed.

Partner Deadlift
-This movement begins with the barbell on the ground
-Athlete must lift the barbell in one motion to the hip position at the same time
-Touch and go is permitted
-At the top athletes arms, hips, and knees must be fully locked out for the rep to count

Synchro Burpees
-This movement begins with both athletes chest and thighs on the ground facing the barbell at the same time and finishes with the athletes jumping off TWO FEET over the bar
-Athletes may step or jump in and out of the push up position
- Athletes are required to jump over the barbell with two feet

- The synchro that will be judged is both athletes must have there chest and thighs touching the ground at the same time before starting the burpee jump over

Synchro Toes To Bar
- Athletes begin by hanging from the pull up bar with arms extended.

- The heels must be brought back behind the bar

- Overhand, underhand grips are all permitted

- The rep is credited when both feet from each athlete contact the bar at the same time.

- Any part of the foot can come in contact with the bar for the rep to count

Synchro Knee Raises

- Athletes begin by hanging from the pull up bar with arms extended.

- The heels must be brought back behind the bar

- Overhand, underhand grips are all permitted

- The rep is credited when both knees from each athlete are above the hip crease at the same time

Max points in 6 Min

Snatch = 10 points

Shoulder to Overhead = 5 points

Power Clean = 3 points

Deadlift = 1 point

RX weight - 155/105

Scaled weight - 115/75

Movement standards:
On the count of 3, 2, 1, GO, athletes will begin a 6min AMRAP for a total amount of points.
Both athletes will be working for the entire duration of the 6min using a single barbell.

TIE BREAK TIME:

If we have teams with the same amount of points the tie break time will be the amount of reps completed at the 4min mark.

SNATCH
-This movement begins with the barbell on the ground
-Athlete must lift the barbell in one motion to the over head position
-Power Snatch and Squat Snatch are allowed
-Touch and go is permitted
-At the top athletes arms, hips, and knees must be fully locked out with barbell clearly over the middle of the athletes body in order for the rep to count

Shoulder to Over head
-This movement begins with the barbell in the front rack position
-Athletes must lift the barbell in one motion to the over head position
-Strict press, push press, push jerks, and split jerks are allowed
-At the top athletes arms, hips, and knees must be fully locked out with barbell clearly over the middle of the athletes body for the rep to count 

Power Clean
-This movement begins with the barbell in the ground
-Athletes must lift the barbell in one motion from the ground to the front rack position
-Elbows must be in front of barbell in order for the rep to count
-Squat cleans are NOT ALLOWED
-The rep will count when athlete is standing with hips and knees fully locked out and elbows in front of barbell

Deadlift
-This movement begins with the barbell in the ground
-Athletes must lift the barbell in one motion to the hip position
-The rep will count when athlete is standing tall with arms, hips, and knees fully locked out