The Grand Final… or something like that.

Here we are, the end of the Open, after 4 weeks the last week of this process has arrived. And if you were waiting for 'Uncle Dave' to give us a great finale, keep waiting. The 19.5 is as spectacular as an Open WOD can be.

It's deja vu, a variation of Fran like the ones that usually happen every year. Thrusters and Pullups (well C2B because they are easier to judge), and this year in very large piles. Basically it's 2 whole Frans in a row without a break . If you've done the Fran, I know you have, then you know this is death by 2.

How do we approach this WOD?

The WOD is as follows:

33, 27, 21, 15, 9
Thruster
Chest to Bar
TC: 20'

While last year in 18.5 we had an AMRAP with an ascending rep scheme, this year it is a For Time with a descending scheme. So on the one hand it has an end, because you can't do more than 210 repetitions, but on the other hand the suffering lasts 20 minutes , and it also starts with very long sets of repetitions.

It doesn't matter how we approach this WOD because, IT'S GOING TO HURT . So a key is to prepare for suffering. It is a very mental job, and again, strategy plays a major role.

Thrusters

• Do not lose this chance; When you grab the bar, take advantage of the momentum and do a cluster on the first repetition;
• Break sets before you need to. Thrusters 'sting' and really hurt when you go to the limit, so the key is to never go to the limit;
• Short sets with little rest beat long sets with a lot of rest;
• Weight shouldn't be a problem for most, not as much as the ability to do reps. If you finish the workout you would have done 105 repetitions, and that is quite a feat!

C2B

• Choose between butterfly or Kipping . Doing C2B Butterfly is faster, but it makes your heart rate faster and when you rest you will need more time. Kipping is slower, but your shoulders will thank you and you will be able to have a better strategy with the sets and rests. Unless you are amazing at C2B Butterfly consider doing Kipping.
• You REALLY need to evaluate your sets . And my advice is to stay conservative. I definitely suggest going for a lower number of reps that you can maintain throughout the WOD.
• Think about your hands!!! Especially if you plan to repeat. And it's the last week, why not repeat? But at 105 repetitions for each attempt your hands are going to have a good challenge ahead of them. Use your PicSil grips and save your hands. As always, my favorites are the Azor Grips 3H since they cover me the most and are manageable enough to feel the bar and protect my hands.

So what should you stick with?

Well, it's definitely a WOD of lots of suffering and little fun. Thrusters and C2Bs are as boring as can be, but it's enough to make you cry. Be smart, plan a strategy and achieve success. It's the last week and for most of us it's time to pat ourselves on the back and go have that well-deserved beer after proving our fitness for another year... or in this case, until October! Good luck!