Strength/Skill Work: Pistols
WOD
21 Front squats
21 pull-ups
15 push-press
15 pull-ups
9 thrusters
9 pull-ups
For time.
Use the same bar for the entire work-out. Use 75% of your max push-press or thruster weight not to exceed 135/95lbs. This work-out should completed with a load 20-30% heavier than at which you would perform the benchmark WOD Fran.
whoa…
whoa…
(not a double post)
and thanks again to Cory for double checking my math…
I was in the process of loading the bar with 154# cuz apparently i can’t add…
4 min 37 secs.
6’0”
BW 190
Name Time Weight Bands
Carly 5:37 55lbs green
Wendy 8:07 40lbs green
Matt B 12:25 110lbs n/a
Tom 7:50 115lbs n/a
Charley 8:30 63lbs n/a
DanielSm 6:52 115lbs n/a
Julie 6:17 27lbs green
Kimberly 7:41 55lbs blue (21), green (15,9)
Ali 8:03 29lbs Green, grn+red
Phoebe 7:20 55lbs lil’ purple
Liz 7:25 33lbs green
Kelly 6:25 50lbs green
Katie 7:36 65lbs lil’ purple
Mike 9:41 95lbs none/green
Corey 6:48 115lbs n/a
Robert 6:10 85lbs blue
Chris T. 7:22 75lbs green
Alan 7:36 55lbs green
M3 8:39 115lbs gray
Doug 8:09 75lbs n/a
Chris G. 5:48 75lbs n/a
Justin 7:24 115lbs n/a Great effort from OIB CF after hitting Fran yesterday!
DanielSt. 7:06 89lbs n/a
Elin 7;47 75lbs blue+purple
Eliz H. 7:09 65lbs blue
Great job John! What weight did you use?
Did anybody tell Phoebe that the lil’ purple bands are known as “the mental bands”? Phoebes, next thing you know, they’re gonna tell you you’re not allowed to use bands anymore. That’s what happened to me, anyway.
You got it Matt. We allow everyone some time with the “mental band” before we wean them off. Just like a small child.
Here’s the smoothie of the century (that helped me recover from Franzilla):
Frozen banana
Frozen strawberries
apple juice
tons o’ almond butter
hemp protein
Seriously. This smoothie will change your life.
Hemp protein? Do you just put a rope in your blender?