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

3 Comments

  • biscoe

    09/16/2014 @ 6:59 pm

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

  • Rob Hassell

    09/15/2014 @ 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

  • Marc Piccuirro

    09/15/2014 @ 11:30 am

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

    Nice beard, Pat

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