Thursday 03.28.13


OPEN GAMES WOD 13.4

7 minute AMRAP of:
3 Clean and jerk (135/95)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...

 If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Loads are (135 men / 95 women).  This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. 

 Every rep counts in this workout. You will enter your score as the total number of reps.

Movement Standards:
  • Clean & Jerk.  The barbell begins on the ground. Touch and go is permitted. No bouncing.  The barbell must make contact with the shoulders, such that the lift is in two distinct phases, the clean, and then the jerk. Snatching is not permitted.  A shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. If the jerk is missed but brought back to the front rack, the Athlete may re-attempt the jerk from there without taking the barbell back to the floor.
  • Toes to Bar.  In the toes-to-bar, the Athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must be in contact with the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar and behind the body.
Supporting Materials.
Training Videos.