Tuesday, January 23, 2018


Open WOD 13.4
7:00 AMRAP
3 Clean and Jerks (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

Post WOD
10 Strict Ring Dips
7 per Side Waiters Squats
10 Total Weighted Step Ups

Tip of the Day
Seven minutes is not a lot of time and this workout will reward efficiency.  With the power output being high on the clean and jerks, today is a great day to use the straight leg version of the toes to bar.  With that version, you should be able to complete more rounds unbroken and save your intensity for repping through the barbell.  On the clean and jerks, being able to go straight from the clean, into the jerk will not only be faster but it is also less time under tension and you will not wear out as quickly.