Call Us: (518) 459.4444

26
Nov

Wednesday 112613

WOD
 
Open WOW 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
Clean and jerks (135/95)
3 Toes-to-bar
Clean and jerks (135/95)
Toes-to-bar
Clean and jerks (135/95)
Toes-to-bar
If you complete the round of 9, go on to 12. If you complete 12, go on to 15, etc.
 
WOD Strategy
With only 7 minutes to complete as many reps as possible, the objective is to keep a steady pace and not go crazy in the beginning. There are two schools of thought when it comes to the clean and jerks. One prefers to drop the bar from the top each time and then go into the next rep. The other prefers to guide the bar back down to the ground and immediately go into the next rep. For this workout I would recommend using both of these schools of thought. For the first few rounds I would guide the bar down and try to get through the clean and jerks at a faster pace. As I get further into the workout I would then switch to dropping the bar from the top in order to save my grip and to give myself a second to catch my breathe. When you get to toes to bar the most beneficial thing you can do is not go to failure. As soon as that happens, you will most likely resort to singles or possibly just staring up at the bar. Do a few reps, come on down from the bar for a few seconds and then go into your next set of toes to bar. Again, this is a fast paced workout and every second can cost you a rep, so think wisely about how you want to break up both your clean and jerks as well as your toes to bar.
 
Fitness
25 Days of Christmas
 
Sport
Active Rest Day
 
25 Days of Christmas
 
10-9-8-7-6-5-4-3-2-1:
Deadlift (135/95)
– Bar must come back to the ground
– The hips must be open at the top of the lift
– Chest must touch the floor
– Both feet must land on the other side of the bar at the same time
– Feet must touch the ground first. (not your hands)