WOD: 9-7-12


Strength:  3 x 20 Front Squats (as heavy as possible)

WOD: 4 rounds for time o:

3 Muscle Ups
6 Burpees
9 Box Jumps (30/24)
20 Lateral Jumps over a plate (2 x 45 lb plates)


Hi.  How are you?  I know this is late and you have been pacing around the area nearest your computer.  I want to apologize for the tardiness of this post, but I would also like to know why you weren’t at Fashion Night Out with the rest of the RCBB crew.  I am sorry at the same time that I accept your apology.  Now that we got that out of the way, let’s talk WOD!

Please raise your hand if you know your 20RM Front Squat.  Keep it up if you are a liar.  We haven’t played around with 20RM before and they are definitely a good way to throw a spin on a lift with which you comfortable.  When picking a load for something like this, be mindful of how many reps you would want to do unbroken in the beginning of a workout.  Keep that feeling in your head and then multiply it by 3.  These sets are not about building strength, but instead about letting thebody adopt to a stress in order to get muscular endurance.  You will be surprised how easy Thrusters get when you know you can do a Front Squat with that load without much difficulty.  I would strongly prefer that you underestimate the lift in your first set and build up from there, then fail at any one set.  Please do not misunderstand that as giving you a free  pass, I just want to make sure you do 60 reps today.  When you find a weight you have difficulty pushing, but can still do, remember that load (thanks WODIFY), and then try to add 5 pounds the following week.

This level of difficulty in the workout is something you are going to be seeing on Fridays for some time.  I would like to have a day where those who have the more advanced skills can practice them and those that do not, have the chance to be exposed to the scaled versions.  You will only get better at Muscle Ups by doing them.  One thing I want to note on the workout is that the Later Jumps require that the plates be upright.  If you cannot picture it now, no worries.  1000 Burpee penalty if you cannot figure it out by class time.

Call JP to complain if you would like.  Preferably late at night,



Addendum:  Because today was late, here are some sweet links for youtube videos:

1…make sure you watch all 8 parts.



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