10 Rounds For Time (40-minute cap)
9 Thrusters (95/65)
35 Double Unders
Game Plan Going In:
I love this couplet. I hate Thrusters. But I love this couplet. Back to basics with a simple workout that doesn’t require a map to navigate.
- This is the last Open WOD for the 2017 season. It’s normal to get super excited from the beginning. Don’t let those nerves control your tempo. You’re going to want to sprint out of the gate. I think it would be best to purposefully slow yourself down.
- Suicide Grip – I like to keep my thumbs on the same side of the bar as the rest of my fingers when doing Thrusters. This is because I feel a crick in my wrist when I wrap my thumbs around.
- In the last 2 rounds, if I have any gas left, I’m pulling the bar down from overhead to speed up the reps.
- Squat clean every first rep. Try to avoid hang clean.
- Avoid resting in the standing front rack position. I have a bad habit of doing this. Instead, I plan on dropping the bar from overhead and take a proper break if necessary.
- Resting in the front rack is a waste of time, delaying the inevitable, and restricting the #1 thing you need: air.
- Stay on heels! Actively avoid coming up on my toes. I don’t want to risk losing my footing and jumping to complete the rep.
- Goal: 3 rounds unbroken, 3 rounds at 5/4, 3 rounds at 3/3/3, Final round unbroken.
- Double Unders
- Set the rope up directly behind the bar and step back into it.
- Place the handles down on the floor after each set. Avoid throwing them down and risking them getting tangled.
- Jump into the first double under immediately
- Try to let the wrists do all the work. Every bit of energy used from shoulders and forearms on doubles is energy that I can’t use during the Thrusters portion of the WOD.
- Exhale fully when it gets overwhelming. Exhaling fully always helps me regroup during double unders.
- Transitions are key
- 19 of them to be exact.
- At 10 seconds per transition, that’s 3 minutes alone.
- 19 of them to be exact.
- Knee Sleeves & Wrist Wraps.
I’m not that happy with my score. I was hoping to do it in under 11:00. Looking forward to re-test sometime this year.
Post Game Analysis:
I did all thrusters unbroken and tripped up on the rope once. For the first few rounds, my pace was 40-45 seconds per round. By the last 4 rounds, my pace slowed dramatically. Almost double if I remember correctly.
If I could go back and change one thing, I think I would take a significant rest of 10-15 seconds after completing each round and attempt to make this an EMOM. That’s what my buddy did and he was able to actually speed up towards the end of the WOD.
Round 6 is when I began to wonder if breaking my thrusters would be necessary. Round 7 is when I started gasping for air before starting each movement.
Thrusters were much easier when I focused on trying to drive the bar off my shoulders using my legs instead of my arms. Combining that intent with exaggerating the head through the window was really helpful. Finally, fully exhaling and inhaling at the top of the rep (under full extension) helped tremendously. I almost always held my breath during the squat portion of the rep. Unfortunately, I started paying attention to these things too late, when things started falling apart.
Immediately post WOD had 40g of protein (whey) and 80g of carbs (dried apricot). Just got home and after I publish this post, going to prepare two eggs, a cup of grapes, and wash it all down with a bulletproof coffee.
I don’t expect to be sore until tomorrow. However, I am 100% mashing my calves with a lacrosse ball tonight. High volume Double Unders are the worst for me. I’m not sure why but I get disproportionately sore from them.