Rick's Workout

Warmup (2 sets)

8xSamson Stretch
15xSitup
10xOHS
15xBack Stretch
15xPushup
6xPullup

John: "Alright good warmup, now the workout is going to be.."
Rick: "What?! I thought that was the workout?!"

Rick's WOD for 4-20

Dips
OHS
400M Run

21-15-9

time: 10:36

Comments: Excellent result for his first workout in 5 months. I projected Rick to finish this workout in a time of about 12 minutes, which he far exceeded. Good pace, good determination.

Check the Technique
see if you can follow it...

As the workouts goes on, Rick's shoulders tighten, and he leans forward in his OHS. I will be working to correct his inflexibility issues over the next month.

I can't just watch someone workout no matter how bad I feel.

My WOD for 4-20
Muscle Up Attempts x 7
Bench Press (15x85, 15x95, 15x115, 15x135, 15x145)
OHS (3x15)
Pullups (12, 10,9)

Muscle-Up Videos:

John - 2 attempts at Muscle Ups
Rick - 1 Muscle-Up follow by an attempt at an Iron Cross