So the last workout of the open is a couplet of Light Thrusters and Double Unders for 10 rounds!
Hopefully you have implemented the strategies for taping and injury prevention for the last five weeks?
For 17.5 it is worth Taping the shoulders, quads and Achilles/calves.
The stirrup strap method of taping will help to provide feedback from the rear foot.
To help you go stronger, longer with Rocktape.
Check out the video below:
17. 5 Consists of:
10 rounds for time
9 Thrusters, 43 Kg.
35 Double-Unders
Bullet Points
Preparation
· Tape the Shoulders, Quads and Achilles/Calves
· Wear long socks/knee sleeves to protect the backs of your calves when your double unders fail
Mobilise
· Overhead Shoulder Mobility in preparation for the shoulder press movement of the Thruster
· Hip flexors, Quads and calf Stretches for that deep front squat position
·
Pre-Activation
· Light Squats for the Warm Up
· Practice Band-Assisted Thrusters
Normal skipping or single unders for 35 skips
Normal skipping or single unders for 35 skips
WOD
· Concentrate on your relaxing your shoulders during DU’s so you don’t mess up your technique
· Pace yourself on the Thrusters
to This WOD is all about being consistent, so be realistic and don’t expect a super fast time during the Workout
to This WOD is all about being consistent, so be realistic and don’t expect a super fast time during the Workout
Recovery
· Cool Down on the bike
· Compression Socks
· Hydration
· Nutrition
· Mobilise all joints
