Filthy 150

+ flow

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Each athlete on the team will complete a 6 minute amrap of 30 Double DB Clean and Jerks followed by 30 Double DB Snatches. This rep scheme is repeated until the 6 mins expires. Your score is the number of successful reps at 6 mins

Your team score is the total reps accumulated by all athletes in the 6 minute window.

Athletes can complete the workout

• simultaneously in the one location
• simultaneously in different locations - zoom!
• separately, each with their own video
• there is no restrictions on how and when you perform this workout as long as all 4 athletes attempt it

Athletes can supply

• one video showing all athletes clearly i.e a recorded zoom meeting
• Multiple videos from multiple locations showing each individual athlete
• a mixture of these scenarios - as long as all 4 athletes are clearly visible

+ movement standards

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Dumbbell Clean & Jerks

At the bottom of the movement, ONE head of BOTH dumbbells must touch the ground. The athlete may perform a muscle clean, power clean, squat clean or split clean, so long as the dumbbell comes up and makes contact with the shoulder before being lifted overhead. If a split clean is performed, both feet must return and be in line under the athlete’s body while the dumbbells are in contact with the shoulders.

Once at the shoulder, the athlete may get the dumbbells overhead any way they choose. Shoulder press, push press, push jerk and split jerk are all permitted.

At the top, the arms, hips and knees must be fully locked out with the hands clearly over the middle of the athlete’s body when viewed from profile. Once the athlete has reached lockout, the repetition will count. If a split jerk is performed, both feet must return and be in line under the athlete’s body while the dumbbell is locked out overhead.

Dumbbell Snatches

The dumbbells begin on the ground and must be lifted overhead in one motion. At the bottom of the movement, ONE head of BOTH dumbbells must touch the ground. Power, squat and split snatches are all permitted, but in each instance the athlete’s feet must be brought back in line. The rep is credited when the dumbbells are at full lockout overhead, with the hips, knees and arms fully extended, and the dumbbell handles directly over or slightly behind the middle of the body with the feet in line.

Please note, the athlete may “swing” the dumbbells between their legs to help to build momentum to get them overhead, but the athlete may NOT pause at the shoulders and press the dumbbells

+ Weights

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RX

Men 2 x 22.5kg Women 2 x 15kg

Scaled

Men 2 x 15kg Women 2 x 9kg

Scaled Plus

Use lighter dumbbells or two water bottles

+ flow

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This is an AMRAP in 16 minutes. Each athlete must complete the work prescribed. Reps cannot be shared. On 3,2,1, go each athlete starts on 40 line burpees, moving then to complete 40 Farmer Step Back Lunges and continues through the workout accumulating reps until the time cap is reached. Your score is the number of reps you complete in 16 mins.

Your team score is the total reps accumulated by all athletes in the 16 minute window.

Athletes can complete the workout

• simultaneously in the one location
• simultaneously in different locations - zoom!
• separately, each with their own video
• there is no restrictions on how and when you perform this workout as long as all 4 athletes attempt it

Athletes can supply

• one video showing all athletes clearly i.e a recorded zoom meeting or a recorded gym session
• Multiple videos from multiple locations showing each individual athlete
• a mixture of these scenarios - as long as all 4 athletes are clearly visible

+ movement standards

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Line Burpees

Before starting the wod, the athlete should clearly mark out 2 parallel lines on the ground. The lines must be 6 inches apart(outer edge to outer edge).

The burpee starts with the athlete touching their hands, chest and thighs to the ground clearly behind the line and perpendicular to the line. It finishes with the athlete jumping over the line.The athlete may step in and out or jump in and out of the burpee. There is no requirement to stand tall while on top of the movement. A two-foot takeoff is always required. Each rep is counted when the athlete lands on the ground on the opposite side, where they may turn fully perpendicular to the line and begin their next rep.

Step Back Lunges

Each lunge begins with the feet together, and the athlete standing tall.

The rep begins with the athlete stepping back with one leg. The knee must make contact with the ground at the bottom of each lunge. The weight must remain overhead for the duration of the repetition.

The rep ends with the athlete standing tall with the hips and knees FULLY extended. The athlete must alternate which foot steps back for each rep.

Farmer Lunge

Dumbbells must be held by the athlete’s side

Racked Lunge

Dumbbells must be at the athlete’s shoulders with hands fully wrapped around the dumbbell handles

Regional Lunge

One dumbbells must be held at the athlete’s shoulder, and the other in the overhead position

+ Weights

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RX

Men 2 x 22.5kg Women 2 x 15kg

Scaled

Men 2 x 15kg Women 2 x 9kg

Scaled Plus

Use lighter dumbbells or two water bottles

+ flow

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Each athlete on the team has 9 minutes to accumulate as many reps as possible of 9 2-fer-1 thrusters and 45 double unders. Your score is the number of reps accumulated at the 9 minute cap

Your team score is the total reps accumulated by all athletes in the 9 minute window.

Athletes can complete the workout

• simultaneously in the one location
• simultaneously in different locations - zoom!
• separately, each with their own video
• there is no restrictions on how and when you perform this workout as long as all 4 athletes attempt it

Athletes can supply

• one video showing all athletes clearly i.e a recorded zoom meeting or a recorded gym session
• Multiple videos from multiple locations showing each individual athlete
• a mixture of these scenarios - as long as all 4 athletes are clearly visible

+ movement standards

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2-fer-1 Thrusters

This is a dumbbell squat followed immediately by a dumbbell thruster in which the dumbbells move from the bottom of a front squat to full lockout, to the bottom of a front squat to overhead. The hip crease must clearly pass below the top of the knees in the bottom position of both the squat and the thruster. A full squat clean into the thruster is allowed when the dumbbells are taken from the floor. The rep is credited when the dumbbells are locked out overhead, with the hips, knees and arms fully extended, and the handles of the dumbbells directly over the middle of the athlete’s body.

Double Unders

The rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

+ Weights

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RX

Men 2 x 22.5kg Women 2 x 15kg

Scaled

Men 2 x 15kg Women 2 x 9kg Single Unders

Scaled Plus Use lighter dumbbells or two water bottles Single Unders