Competition Corner

A Chicago Style WOD

"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.