Lockdown Week 1 WOD Announcement

LOCKDOWN RULES

Every Wednesday night the WOD for the week will be announced. You and your partner must complete the WOD before closing time Tuesday night.

WOD Completion Requirements
The WOD must be completed together with your partner. You must have a judge. Scores will be completed and recorded. I will enter all the scores at the same time on Wednesday and announce the current standings.

The Lockdown WOD for the week will be the WOD that everyone will complete on Fridays. We will be doing a throwdown every Friday night at 7 PM. If you can make it to the throwdown please do! Friday night throwdowns are a blast and we usually go out to dinner after. It’s a lot of fun and the more teams we have show up the more fun it will be. We may be able to convince Steve Arnoldus to bring his camera too!

If you have any questions about the Lockdown please ask!

WEEK 1 WOD is….

Tier 1

120 Burpee Box Overs 24/20
Every Minute on the Minute Complete 3 Power Cleans 95/65

Tier 2

120 Burpee Box Overs 24/20
Every Minute on the Minute Complete 3 Squat Cleans 115/75

Tier 3

120 Burpee Box Jumps 24/20
Every Minute on the Minute Complete 3 Squat Cleans 155/105

Standards

Burpee Box Overs – A full burpee must be completed then the same athlete must either jump or step both feet onto the box and step or jump off the box on the other side. The athlete may choose to jump all the way over the box as well.

Burpee Box Jumps – Full burpee and two footed jump onto the box. The athlete must show control on top of the box and must have his/her knees and hips fully extended before jumping or stepping off of the box.

Power Cleans – Athlete must bring the bar from the ground to the front rack position. The athlete must be fully extended with elbows through the plane of the bar at the top of the clean for the rep to count.

Squat Cleans – Athlete must clean the bar up to the front rack position and pass below parallel on the squat (Hip crease below the knee crease) then stand the weight all the way up for the rep to count.

General Rules
Only one partner will work at a time. Each partnership may only have one box and one bar to share. To change the working partner, you must tag your partner to switch. You may break up the reps any way you would like.

At the bottom of every minute you must complete 3 squat cleans before continuing your burpee box jumps. These squat cleans may be completed by either partner. If a burpee box jump is completed after the minute but before the squat cleans are completed that rep will not count.

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