Workout of the Day

  Conditioning “The 12 Days of Outlaw” 1 Clean & Jerk @ 225/150# 2 Muscle-Ups 3 Box Jumps 36/30″ 4 Hang Snatch (full) 115/75# 5 Bar Facing Burpees 6 Push Press 115/75# 7 Pistols (alternating) 8 T2B 9 Wall Ball… Read more »

BBG EMOM for 10:00- 2 Poisition Snatch 1 High Hang (mid thigh) + 1 Hang (just above knee)   Conditioning For time: Row 2,000 meters 50 One-legged squats, alternating 30 Hang cleans (225/135 lbs) Time cap: 17:00

BBG Find 3RM Front Squat   Conditioning 7 rounds for time of: 10 C2B Pull-ups 20 Wall Balls 20/14#

Strength Every 3:00 – 1X3@80%, 1X2@85%, 1X1@90%, 2X1@95% Paused Front Squats (3 count pause in bottom, no bounce to stand) Conditioning – 30:00 cut 5 rounds of: Row 500m (all out effort) 7 Power Clean & Push Jerks 155/105# Rest… Read more »

WOD 12/17/15 BBG EMOM for 10:00- 1 Hang Clean (from mid-thigh) + 1 Jerk *Begin between 70-75% of max Clean & Jerk, and work to a max for the day.   Benchmark A) “Fight Gone Bad” 3 rounds, 1 min… Read more »

Strength 1a) 4X5 reps of: 1 Strict TTB + 1 Strict Pullup + 1 Strict C2B Pullup – (1+1+1 = 1 rep, each rep should be completed UB) rest 90 sec. 1b) 4X8 Strict 4/3″ Deficit HSPU AFAP – rest… Read more »

BBG EMOM for 10:00- Snatch from the High Hang (mid thigh) *Begin between 50-60% of max Snatch, and work to a max single for the day.   Conditioning 9-7-5 of: Rope Climbs 15′ Thrusters 185/125#

Strength Work to 3RM Front Squat Conditioning 12-9-6 of: Power Cleans 185/130# Muscle-Ups For time.

BBG 5×1 Snatch and Clean and Jerk @ 80% 1RM   Conditioning 5 rounds of: 7 Strict Deficit HSPU 4/3″ 14 OHS 95/65# 35 Double-Unders Rest 1:1

1RM any lift   Partner WOD 20 min AMRAP of: 20 See-Saw Burpees 50 Double Unders (if miss occurs run 100m) – Other partner holds plank 20 See-Saw Front rack box Step Ups 95/65, 24/20