When 12.5 was announced I was at a truck stop somewhere in Mississipi. I looked down at my phone, read it, bought a bag of sunflower seeds, and went on about my business. It’s not that I was bored by the choice of a repeat WOD, or that I didn’t like it, it’s just that I’m not really much help on this one.
The good news is that I am in Louisiana and couldn’t have done an appropriate “ExerciseCenter” anyway. I could have self-filmed 5 minutes worth of pacing tips and subliminal penises, but it really wouldn’t have been worth the effort. There’s not much to this one, kids. It’s Fran-ish, but allows for far more muscle fatigue and far less fear of death. If Pullups are a strength, you’re probably pretty psyched right now. If Thrusters are a strength, your penalty for putting the bar down is 50 UB Cockpunches for time. Here are a few thoughts:
–Don’t even think about going to failure on the C2B. This should be a no-brainier, but if you redline and begin to miss reps you’ll be another one of those people who complains about “hitting a wall” way too early. DO NOT miss reps, no matter how long you have to wait to get back on the bar. We have found a ton of success with singles, much like on the muscle-ups last week, on high rep C2B. Drop down, regrip, and go right back up.
–Make your money on the Thrusters. This should go without saying, but the Thruster is probably not going to be the win or lose portion of this WOD. Do them fast early, don’t break until you get well into the double digits, and if you’ve gotta rest, rest in the rack. As some of you may have seen, we’ve done test on the difference between resting in the rack or putting the bar down. Needless to say, put that mother effer down as little as possible–you’re gonna lose 6+ seconds every time it hits the floor.
–Pay attention to the details. The details on this one are things like transition setup, shoe choice, chalk access, and hand protection. Bar and bar should be close. If you’ve got a high Pullup station, make sure you find a box to step off of–jumping to a bar is wasted energy. I would recommend WL shoes 100% of the time on this one, no doubt. Keep the chalk close and make sure it’s not an opportunity for an unnecessary rest. Finally, if you plan on repeating this or if you’re an easy ripper, protect your hands. C2B is a severe hand torque movement, and if you lose skin half way through, you’re going to end up fighting to survive. Tape preemptively, not after you’re oozing all over the Pullup bar.
Alicia Gomes squatted 305#. At 130# this is 2.34 times BW. Remember when it was a big deal for a woman to Deadlift 300+? Cute.
1) 5X2 Snatch From Blocks (just below knee) @ 75% – rest 75 sec.
2) 5X2 Clean From Blocks (just below knee) @ 75% – rest 75 sec.
3) 4X3 Heaving Snatch Balance – heavy but not max, rest 75 sec.
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters 100/65#
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.