9.2.2016

LOCKDOWN 2016 WOD 1

Remember: You have until Tuesday night to get this WOD done. With that in mind also keep in mind the following gym schedule:
Friday Regular hours
Friday night LOCKDOWN THROWDOWN 7 PM (If you can make it to this then I would. Super Fun)
Saturday 7 and 8 AM
Sunday Closed (Keep your eyes out for a possible Sunday opening)
Monday (Labor Day) 7, 8, and 9 AM ONLY
Tuesday Regular Hours

Partner WOD

17 Minute Time Cap

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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