We are in the process of designing and ordering Team Outlaw t-shirts and shorts. The idea is to not put a gym distinction (just the Team Outlaw logo, and the Owl) on them so you all can wear the owl during the competition season and still represent your affiliate. We should have some mock-ups next week and will hopefully have them some time in January. You will be able to order online through the site. And, oh yes, they will say WIN EVERYTHING.
This will be a comp style day for us and the work will be broken down as 3 WODs with strict rest time between. If at all possible have someone judge you on each WOD as standards will be obvious. PLEASE post times and loads to comments.
3 Rounds for time of:
7 Squat Clean to Thrusters @ 155/105#
50 UB Double-Unders
15 Toes to Bar
Notes: Squat Clean must be caught on the way down into a Squat. It may not be separated into a Power Clean + Thruster. UB = unbroken. If the set is not completed unbroken it must be repeated. Yes, if you miss at 49 you must start over. There is a 15 minute time limit.
*Rest EXACTLY 10 minutes.
Take 15 minutes to establish a 1RM Weighted Pullup.
Notes: Pullup may be any style. Kipping is allowed and you may load with any implement you’d like (vest, dip belt, dumbell, etc.). Use a judge to MAKE SURE your chin clears the bar. Chin must be completely over the bar for the rep to count.
*Rest EXACTLY 5 minutes.
Adding 3 reps each round to the ladder…
10 minute AMRAP of:
6 Hang Power Snatch @ 95/65#
9 KBS 32/24kg
Notes: Each round the ladder will increase by 3 reps of each movement. I.E. Rnd 1: 3-6-9 Rnd 2: 6-9-12 Rnd 3: 9-12-15 etc. We would recommend that you write down at least 5 rounds worth of rep scheme somewhere that is easily visible in order to not lose track of the numbers. Standards for the HSPU are regionals/games standard – 25# plates with an ab-mat between. Kipping IS allowed (and encouraged for practice). KB Swing standard is arms COMPLETELY vertical, but KB does not have to be vertical. It should, however, not be out of line with the arms (I.E. it shouldn’t be “droopy”).
Jay Rhodes on Friday’s Snatches off blocks: