Dirty South Duke Out 2 - CANCELLED

After much deliberation, we have made the decision topostpone this year’s Dirty South Duke Out 2.  Our plan is to reschedulethe event for some time during the summer for a date still to bedetermined.  However, once we have decided on a new date, you will be thefirst to know!  In the meantime, you will be issued a FULL refund for yourregistration fee and once a new date is set, we will be offering a 15% discountcode for teams that were previously registered for the April 1^stdate.  We sincerely apologize for any inconvenience this may have causedbut hope that you’ll join us this summer for one awesome competition! 

Refunds will be processed within the next few days and theperson who registered your team will receive a confirmation email letting themknow that the refund has been processed.  Please note, it can take afew business days for the funds to show back up on your card.

**T-shirts are not guaranteed to athletes who register after Wednesday, March 15th!!** 
Movement Standards
RX Male/Female:

Wall Ball 20/14

Thruster 115-135/75-95

Pull Ups (any variation)

Deadlift 245/155

Burpees

Kettlebell Swings 70/53

Hang Power Cleans 135/95

Front Squats 135/95

Sumo Deadlift High Pull 135/95

Box Jumps 24/20 

Scaled Male/Female:

Wall Ball 14/10

Thruster 75-95/55-75

Ring Rows

Deadlift 185/115

Burpees

Kettlebell Swings 53/35

Hang Power Cleans 95/65

Front Squats 95/65

Sumo Deadlift High Pull 95/65

Box Jumps 24/20 (step ups allowed)  

WOD (STRENGTH): “Clean Wit It, Snatch Wit It” – 10 minutes to establish max weight

Scaled M/F Clean Complex – Power Clean, Front Squat, Hang Clean, Jerk (without dropping bar)Power Clean will come from the ground to the front rack position with hips fully extended and elbows in front of the bar without squatting below parallel. Then, the athlete will complete a front squat with the hips going below parallel and then standing with the hips fully extended.The Hang Clean will then be performed without the bar going below the knees and back to the front rack position. The hips must be fully extended and the elbows finish in front of the bar. The Hang Clean may be Power or Squat. Last, the athlete will Jerk the weight overhead finishing with the arms and hips fully extended, feet together with full control. The athlete may Push Jerk or Split Jerk. The complex must be performed unbroken without dropping the bar.  Should the athlete drop the bar during the complex, the entire complex will be a no rep and result in no score.* Score will be the cumulative weight of the team.

Rx M/F Snatch Complex– Power Snatch, OHS, Hang Snatch, OHS (without dropping bar)The lift will start from the ground with a Power Snatch in which the athlete must finish with the bar overhead with arms locked out and hips fully extended without squatting below parallel. The weight will then be Overhead Squatted with the hips going below parallel and then stood up to full extension and arms locked out. The Hang Snatch bar may not pass below the knee(maybe Hang Power or Hang Squat). For the Hang Snatch, the lift must end with hips fully extended and arms fully locked out. Once the Hang Snatch is performed, the athlete will once again Overhead Squat the weight.  The complex must be performed unbroken without dropping the bar. Should the athlete drop the bar during the complex, the entire complex will be a no rep and result in no score.*Score will be the cumulative weight of the team.

WOD – “It’s Just Frantastic!”

Part 1: “FRANTASTIC” – 21-15-9 of Thrusters & Pull Ups/Ring Rows.With a 10 minute running clock:

RX Male/Female:

Partner 1 will complete 21 Thrusters @ 115/75 and 9 Pull-Ups. Partner 2 will complete 15 Thrusters @ 125/85 and 15 Pull-Ups. Partner 3 will complete 9 Thrusters @ 135/95 and 21 Pull-Ups

Scaled – Male/Female:

Partner 1 will complete 21 Thrusters @ 75/55 and 9 Ring Rows. Partner 2 will complete 15 Thrusters @ 85/65 and 15 Ring RowsPartner 3 will complete 9 Thrusters @ 95/75 and 21 Ring RowsThen…..stay tuned to find out Part 2.

Part 1 Description:Partner 1 begins 21 thrusters and 9 Pull Ups/Ring Rows. After Partner 1 completes their 21 thrusters, Partners 2 & 3 will add 10lbs to the bar.  After Partner 1 completes the 9 Pull Ups/Ring Rows, Partner 2 will begin 15 thrusters and 15 Pull Ups/Ring Rows. After Partner 2 finishes the thrusters, Partner 1 & 3 will add 10 more pounds to the bar for Partner 3. Partner 3 will begin 9 thrusters and 21 Pull Ups/Ring Rows. When Partner 3 completes the 9 thrusters, 1 & 2 will add a designated amount of weight to the bar for male, a designated amount of weight to the bar for RX female, a designated amount of weight for SX female. Upon completion of the 21 Pull Ups/Ring Rows, Partner 1 will begin Part 2.

Part 1 Movement Standards:Athletes will take the thruster from the ground. Power Clean or Squat Clean will be allowed. After squatting the weight below parallel, the athlete will thruster the weight in one motion overhead and lock out the arms with the head “through the hole.” Failure to squat below parallel or to lock out the thruster at the top will be a “no rep.” Pull Ups (RX) will start from a dead hang and athletes may use any form of pull up (Strict, kipping, butterfly) to clear the bar with the chin. Failure to clear the bar with the chin will result in a “no rep.” Ring Rows (SX) The rings will be set at 40” from the floor and the athlete must place their toes on the line, lean back with control and pull up to the rings with a straight mid-line to the armpit area. Failure to keep the toes on the line, pull all the way to the arm pit area, and maintain a straight mid-line will result in a “no rep.”

WOD – Sh@#, this is the chipper!

RX Male/Female (20 minute time cap): 

60 Calorie Row
100 KB Swings (70/53)
50 Calorie Row
80 Hang Power Cleans (135/95)
40 Calorie Row
60 Front Squats (135/95)
30 Calorie Row
40 Box Jump Overs (24/20)

20 Calorie Row
20 Sumo Deadlift High Pulls (135/95)

SX Male/Female (20 minute time cap):

50 Calorie Row
100 KB Swings (53/35)
40 Calorie Row
80 Hang Power Cleans (95/65)
30 Calorie Row
60 Front Squats (95/65)
20 Calorie Row
40 Box Jump Overs (24/20) *step-ups are allowed

10 Calorie Row
20 Sumo Deadlift High Pulls (95/65)

Reps may be divided as needed.  Athletes will begin with the appropriate calorie row for their division.  At the completion of the row, the team will begin kettlebell swings.  Russian KB swings will be required with the KB finishing position just above eye level at the top and straight arms and knees and hips fully extended.  Athletes will then move back to the rower. 

Hang Power Cleans must be deadlifted from the floor to the hang position, then brought to the front rack position with knees and hips fully extended.  If the bar passes below the knee or the athlete squats below parallel to receive the weight, it will result in a “no rep.”   

Front Squats will be cleaned from the floor, power or squat.  Athletes must squat below parallel with the hip crease passing below the knee and standing with the hips fully extended for a good rep. 

Box Jump Overs will require the athlete to jump with 2 feet and land on the box with both feet at the same time.   Full hip extension at the top will not be required.  (Scaled athletes may step up)  Step ups will require both feet on the box at the same time but will not have to stand with full hip extension at the top.  The movement will end when the athlete has dismounted from box (step down or jump) and both feet are the ground on the opposite side of where the jump or step-up initiated.  

Sumo Deadlift High Pulls will come from the ground and finish under the athletes chin around the collar bone area with knees and hips fully extended.   Reps may be dropped or controlled back to the ground.  

*Score will be the time to complete the work.  Giddy up! 

CASH OUT

“Run,Forrest, Run!”

Each team member will run 400mwhile carrying a medball in a relay style. (One person running at a time) Score will be the time for all three team members to complete therelay.  Floater must be completed before1pm. 

RX Male/Female

20lb/14lb

SX Male/Female

16lb/12lb