Benchmark: “Fran”

Sep 15th, 2014

Category: Competitor

Benchmark: “Fran”

Pat P and his Beard

Pat P and his Beard

Warm-up
Run a loop
12-9-6
Barbell thrusters
Shoulder activators on the pull up bar
Spend 10 minutes mobilizing

WOD
“Fran”
21-15-9
Thrusters (95,65)
Pull-ups

Rest 10-15 minutes

WOD 2
Overhead Squat
5-5-5-5-5- 80-90%

After set complete a max effort set of muscle-ups.
Rest 2 Minutes after muscle-ups

-If you do not have ring muscle-ups yet you should be spending your time working towards them. Holding the false grip, transitions, weighted pull-ups, or attempts

DISCUSSION 3 Comments

  1. biscoe 09/16/2014 at 6:59 pm

    fran: 2:55 vs 3:38 on 5/19/14

  2. Rob Hassell 09/15/2014 at 1:26 pm

    Fran: 4:04 vs 4:51 on 5/19/14

    Tweaked shoulder over weekend so did some front squats and muscle up transitions/attempts

  3. Marc Piccuirro 09/15/2014 at 11:30 am

    2:44 is 11 seconds off my PR. Getting flabby
    175 with 2 MUPs

    Nice beard, Pat