Benchmark: “Fran”
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
fran: 2:55 vs 3:38 on 5/19/14
Fran: 4:04 vs 4:51 on 5/19/14
Tweaked shoulder over weekend so did some front squats and muscle up transitions/attempts
2:44 is 11 seconds off my PR. Getting flabby
175 with 2 MUPs
Nice beard, Pat