Open WOD – Mar 30, 2013

“Open 13.4”

AMRAP in 7 minutes of:

• 3 clean and jerks (135/95#)
• 3 toes to bar
• 6 clean and jerks
• 6 toes to bar
• 9
• 9…

WOD Notes:  This style of workout is called a “ladder.” You start with 3 reps of each movement, then do 6 reps of each movement, then 9 reps of each movement, etc, until the time runs out. Your score is the total number of reps completed in 7 minutes. This is the first Open workout where we expect to see a significant number of people have to scale. The C&J is pretty heavy, and T2B are just plain hard! Even if you can’t do this WOD as Rx, come in and do a scaled version and cheer on your teammates! Additionally, if you are signed up for the Open please enter your score online, even if it’s a 0 or a 3! Otherwise, you be disqualified and next week’s score won’t count 🙁

WOD Standards: For this workout, you must clean the bar from the ground to your shoulders, then jerk the bar overhead.  The clean can be a power clean or a squat clean. The jerk can actually be a shoulder press, push press, or jerk (aka get it overhead any way you want), but we strongly recommend the jerk!!  At top, your hips, knees and arms must all be at full extension – all at the same time.  For the toes to bar, listen up! There are a lot of standards here. You must start hanging on the bar, with straight arms (!!) , with your heels behind the bar. To complete the rep, you must touch both feet to the bar at the same time, between your hands.  Before starting another rep, you must return to a straight arm hang with your heels behind the bar. To read the official standards click here. For a full demonstration of the standards, please view the video below: