Open WOD 19.5
33-27-21-15-9
Thrusters
Chest-to-bar pull-ups
Athletes, today is the final stage, the final lap, the final climb to the top! Good luck everyone, stay strong and do your best! Word of advice…don’t retest if you’re still sore!
Athletes, pace and hand-care are going to be important factors today. Break the thrusters and the pull-ups before you’re forced to. In other words, never go to failure until the very end. This is 105 reps per movement…”Fran” twice, plus 20 reps, and it’s all C2B! For most of us, this beast is going to take a long time to kill so please go out with a conservative pace.
Athletes that have C2B in small sets and those who can do big sets are both at risk for seriously ripping their hands. I would recommend avoiding or limiting the number of times you jump up to the pull-up bar. Jumping to the bar is hard on the hands and stepping off a box once your grip is completely set is much less stressful on the skin. Do yourself a favor and get a box if you are willing.
Other than that, the best way to avoid ripping hands is to come off the bar before your grip becomes compromised. In other words, if you can do 2 C2B in a row but not three, then do singles for this entire WOD. If you can do 6 C2B in a row, then start with sets of 2 to 3 reps. If you can do 10, then start with 4 to 5 reps. If you can do 20 unbroken C2B, start with sets of 10 to 12. If you can do 45 unbroken chest to bar pull-ups, then start with a set of 18 and then drop set size based on feel. This advice is very general so user beware!
In my opinion, Thruster pace is heavily dependent on your pull-up ability. If those pull-ups are going to be difficult at these big numbers, then going quickly on the Thrusters seems like a real bad idea. If those pull-ups and Thrusters are strong, then it’s all about picking a pace that allows for a consistent number of reps per minute. Doing 20 reps in the 1st minute and 5 reps in the 10th minute of a 17 minute workout means that you messed up. Good luck, start conservative!
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