Showdown WOD Announcement: Heavy Sack

Oct 14th, 2017

Category: Uncategorized

Showdown WOD Announcement: Heavy Sack

“Heavy Sack”

Advanced
535m Sandbag Run (60, 48)
40 Hang Power Cleans (135, 95)
535 Run (no sandbag)
20 Thrusters (135, 95)
10 Sandbag Over the Shoulder (140, 90)
Rx
535m Sandbag Run (48, 36)
40 Hang Power Cleans (115, 75)
535 Run (no sandbag)
20 Thrusters (115, 75)
20 Sandbag Over the Shoulder (48, 36)
Intermediate
535m Sandbag Run (36, 24)
40 Hang Power Cleans (75, 45)
535 Run (no sandbag)
20 Thrusters (75, 45)
20 Sandbag Over the Shoulder (36, 24)

Time Cap: 13 Minutes

Standards
Hang Power Clean
Athletes must clearly establish the hang position by deadlifting the bar to the hips before initiating the first rep. At the top of each clean, elbows must be completely through and the athlete must stand to full extension before lowering the barbell into the next rep.
For safety reasons, barbells must stay in your lane at all times. If a barbell is dropped and bounces or rolls out of your lane, it will result in a 3 burpee lateral jump penalty to be assessed immediately.

Thruster
Athletes must pass through a full squat (hip crease below the knee) and finish with the bar locked out overhead. Athletes must show control (feet not moving, etc.) before descending into the next rep. No re-dipping under the bar will be allowed. A squat clean for the first rep is acceptable.
For safety reasons, barbells must stay in your lane at all times. If a barbell is dropped and bounces or rolls out of your lane, it will result in a 3 burpee lateral jump penalty to be assessed immediately.

Sandbag Over Shoulder
The sandbag must clearly pass over the top of the shoulder for each rep. Any method of getting the sandbag over the shoulder will be permitted.
For safety reasons, sandbags must stay in your lane at all times. If a sandbag is thrown out of your lane, it will result in a 3 burpee penalty to be assessed immediately.

Run
Stay within you lane and running route while inside the gym. Failure to do so will result in a 3 burpee lateral jump penalty to be assessed on the spot.