WOD: 8-15-12

Skill: Muscle-Up

WOD: For total time:

21 Burpees
21 Pull Ups
21 Thrusters
21 Toes to Bar
21 Box Jumps (24/20)

Rest 3 minutes

15 Burpees
15 Pull Ups
15 Thrusters (75/55)
15 Toes to Bar
15 Box Jumps (24/20)

Rest 3 minutes

9 Burpees
9 Pull Ups
9 Thrusters (75/55)
9 Toes to Bar
9 Box Jumps (24/20)


If your:

  • Calves
  • Forearms
  • Hair
  • Legs
  • Hips
  • Morals
  • Abs
  • Shoulders
  • Nails
  • Back

are sore, then this workout is going to be a bummer.  My only piece of advice is to give as much hell on the set 21 as you can.  You not only will almost recover completely in your three minutes of rest, but you will have done nearly half of the workout.  Once you get to the set of 15 and 9 reps of each exercise, things will switch so quickly that this may almost appear as fun.  This is the workout equivalent of saying eat your vegetables and then you can have dessert…except all of it will be hard to swallow.

PLEASE TAKE NOTE!!!  I will be posting the strength portion for the whole month of September and giving advice to everyone as to when they should come.  Please stay tuned for that and pass on the word.  On Sept. 1 everyone should know their schedule for the month!

That should crash minbody,



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