The Naples, FL—Training Camp is officially sold out. The only remaining Training Camp which has spots open is the Alexandria, VA—Training Camp from February 10th to 12th. We will be announcing a few more camps at the beginning of the year and are hoping to go to as many areas of the country as possible (or Spain, I really want to go to Spain… Anyone… Anyone?).

WOD 111224:

“The 12 Days of Outlaw”

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 225/150#
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 115/75#
5 Bar Facing Burpees
6 Push Press @ 115/75#
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14#
10 C2B Pullups
12 Front Squats @ 225/150# (no racks)

For time.

Notes: Clean & Jerk may be any style. Muscle-Ups must be performed (as always) with a full turnout. HSPU are head to floor (no need for Regionals standard), and kipping is allowed. Racks ARE NOT allowed for Front Squats.

My Christmas gift to you…

45 thoughts on “111224

  1. My MU’s are still pretty dodgy. I have good days and then I have bad days where I can’t get any. Any substitutions for them?

  2. Now I would never doubt the ” bearded wizard” but shouldn’t we be counting down? Like the song? Unless we r ” outlawing” -( is that a word?- the sequence of the 12 days of Xmas? 🙂 I loved that video! Those girls r bad ass! Merry Christmas eve outlaws!

  3. Rx: 55:01

    I surprised myself with this one, in a good way. No missed C&J or MU. Jerks were fast and with no press outs. Completed front squats in 6-4-2 reps.

    I wasn’t moving super fast (duh. it almost took me an hour), but this served as a great morale-booster. Lots of wine will be consumed today!

    Rudy & Laura – Merry Christmas. Thanks for putting your programming out there. After three full weeks doing this work, I feel stronger and more skilled than ever. See you in Naples!

  4. 27:59
    Holy hell, that hurt. Did everything unbroken, but rested a lot. Almost lost my breakfast around rep 9 of the front squats. Effin MEAN, but really fun anyway.

    Merry Christmas Rudy, and the rest of you masochists. 🙂

    M/F/S – 1/2/6 (can’t straighten my arms since the 100 pullups wod)

  5. 64:45 – took me forever, obviously, but I am pretty happy about it b/c my C&J PR is 165# and I did 155# 12 times… During 12 Days of Christmas. Yay me! Used red bands on MUs when I reached MU failure. Front squats broken up 4/4/4.

    M/F/S – 2/6/4

    Merry Christmas Eve, everyone!

  6. Merry Christmas!!! I did the smart thing (I Guess) and stopped on the 7th day (19:20), arm is healing but was starting to hurt… 155 for C&J (Squat) used 98 for the Snatch and 30″ box…C’mon girls posted your numbers so I’ll feel really bad about myself when I sit down and go pee!!!! Thanks

  7. Will be doing the 12 Days WOD tomorrow….looks fun.
    Having that same pain as everyone straightening my arms from the 100 pullups.


    5×2 Snatch Grip Deadlift @ 125% (of 1rm Snatch) – rest 90 sec.

    285lbs x 5 x 2

    Dynamic Strength

    1a) Back Squat: 10×2 @ 65%+25% Band – rest 40 sec.

    245 lbs + Purple & Red Band x 10 x 2

    1b) Bench Press: 10X2 @ 65%+25% Chains – rest 40 sec.

    195 lbs + 35lbs chains x 10 x 2


    4x100m Shuttle Run – rest 1:1

    Skipped. A little short on time. May do it tomorrow in warmup.



  8. Holy shit I guess it’s not just me who can’t fucking straighten their arms. Cant get this WOD in today or in the next 3 days due to working at the fire department for 120 straight hours.

    Merry Xmas everyone.

  9. 54:59 did everything rx besides the pistols, did them on a box. feel absolutely wrecked from this week, in the same boat as hogan can’t straighten my arms.

    merry christmas everyone and happy rest day. get sloshed!

  10. Yesterdays:
    1a) Back Squat: 10×2 @ 65%+25% Band – rest 40 sec.

    315 (no bands)

    1b) Bench Press: 10X2 @ 65%+25% Chains – rest 40 sec.

    275 (no chains)
    The no chains/bands situation will be fixed very soon ;).

    4x100m Shuttle Run – rest 1:1

    No gym where I’m at for Xmas so no WOD today. I will be cooking collards instead. That is all.

  11. Holy Moly!! What a warm welcome to the Outlaw Way. I just loved this WOD loaded with all the things I hate to do. Which also happens to be the things I suck at as well. Correlation? Hmmm….

    This was my first WOD and this is my first post.

    Time was 64:04
    135# Clean & Jerk/Front Squat (cleans were good, jerk was tough in later rounds–FS was 6-3-3)
    75# Hang Squat Snatch/Push Press (tried super hard not to push jerk in later rounds–I know I sneaked a couple in)
    Muscle ups scaled (from standing)
    Only three HSPU’s at each round. Moved to pike press with knees elevated from box after three. I could have gotten all RX, but considering my time and the upcoming jerk, I scaled because I was failing.
    20# med ball (we don’t have a 14)

    Complete gasser. Took way too many breaks. I was crying for my momma in my mind. Really, I was. My back is still tweaked from a deadlift strength session I did on Monday, and I felt it many times today. I have never questioned my sanity more in a WOD than this one. The urge to quit was strong. I’ve never had that before. The mental killer: knowing I had to clean and jerk my body weight at the beginning of every round. I have to get stronger overhead. I’ve never looked at wall balls and toes to bar more fondly than during this WOD today. Suprisingly, I feel pretty good right now. It’s anybody’s guess as to when/if that will change.

    Merry Christmas!! RESPECT to everyone that does this WOD!!

  12. Hey party people, I made up yesterdays WOD then did today’s WOD. Definitely a bit much given the circumstances. (8000 ft altitude adjustment. Lack of sleep. Poor food quality. High levels of stress. AKA the holidays with family.
    WU: Row 5 min. 4 x 100m Shuttle Run- Rest 1:1 [20,21,20,21]
    5×2 Snatch Grip Deadlift [175 lbs]
    Dyn STR
    1a) 155- Felt Slow and Heavy. Clearly a weakness
    1b) 95- Felt easy. Definitely can go heavier
    12 Days of Outlaw
    Got through the 10th Round but literally couldn’t see straight when I went to go the bar. Finished the 10th Round in 52:52. C&J at 135, Hang Squat Snatch/Push Press at 95. Subbed thrusters at 45 for wall balls. Did 30″ Box Jump because the gym doesn’t have anything higher. Didn’t have rings so I did 6 pull ups and 6 dips instead of 2 muscle ups.

    Definitely a rough day. Looking forward to the rest day and following travel day.

    Thank you, Outlaw coaches Rudy, Laura and others.
    I am very grateful for this blog and the supportive community that participate in it.

  13. This WOD really hurt me.
    I had to stop do to time constraints on the 11th day. I was at 24:00 and this was with 195# Clean and Jerk and 105# on the Snatches and push presses.
    Merry Christmas to all you Outlaws and thanks Rudy and Laura for all the hard work setting up these WOD’s.
    Cliff Lewis

  14. This is one gift I would like to mark return to sender…..I spent the first 7+ minutes failing on the first two Clean + Jerk…finally swallowed my pride and scaled it down to 185 to got the ball rolling. On day 6 went up to 195 and stayed there for the rest of the WOD. Everything else was Rx. think my final time was around 57min. Merry Christmas everyone.

  15. Scaled C&J + F Sqt to 185
    Red bandy M/U
    was feeling fine until day 7 or 8 and hit a complete wall, but happy I pushed thru to finish.
    Looking forward to Monday!!

  16. Read my post above. I’m an idiot and missed 1-11 of the last rd… Misunderstood the directions.

  17. Basically, I feel like Rudy gave me a puppy for Christmas and I accidentally killed it as soon as I took it out of the box.

  18. 66:44 RX Completed everything but the front squats in 56 min. Had no idea the front squats would be so hard for me. Did 3/3/2/2/1/fail/1. C&J felt good no misses. MU’s 1 miss on the 12th day. I am still really slow at these.

    I totally agree with Wendy on the programing! There is no way I could have even thoughtArbonne Kit about completing this Rx 3-4 months ago. I’m ecstatic about the improvements and confidence I’ve gained through this programing. Thanks for allowing us to follow and Merry Christmas!!

  19. First day jumping on board. My friend who has been programming for us to get ready for the Games found this and feels like it will be in line with what we are looking for. Very appreciative of your programming and willingness put this out there for others to access.

    12 Days: 44:45 Rx


  20. Yesterdays —

    Snatch Grip DL — 250 x 5 x 2 — kept solid form, easy and worked on speed.

    1a) 245 + Green Bands
    Fast and easy, had awesome pop in the squat today.
    1b) 125 + Double Up Red Bands, not sure how much doubled up reds are, but it was freaking heavy for sure…

    Conditioning — 15, 17, 16, 17 — Tough at the end, good stuff

    In the can’t straighten my arms, feels like my biceps ripped crowd…it’ll be fun to see how I fair on Muscle-Ups/CTB’s tomorrow afternoon!

    • Thanks for the advice T — Unfortunately I am reading this right after I finished….Gonna Ice and Ace wrap it up, extra fish oil, rest tomorrow….see how I feel next business day. Luckily I get to sleep in tomorrow. I am a big proponent of listening to my body, had the first few muscle-ups not “popped” so well, I would’ve called it, no bicep pain during the WoD but they are tightening up a bit again now. Thanks for the concern!

  21. 48:36 RX with 20lb wallball to 9ft target.

    Awful and awesome all in one. Loved it. Nothing was particularly challenging but all of it combined was hard. Never moved to fast and might should have gone faster but just plugged away at it. All MU were unbroken and HSPU were strict. Front squats at the end were bad because everything was fatigued so I broke 7/5. Thanks for this. Very challenging and tons of fun! Merry Christmas to all!!

  22. Time: aprox 1 hour 30 min (timer got messed up…)

    Scaled: 155# C & J + Front squats, 88# snatch + push press, 24″ BJ, assisted pistols, HSPU to blocks

  23. Wow… I needed that! I didn’t try znd get it done fast… Like Jason ( with about 18 more minutes) I went for unbroken sets but very slow transitions … No misses on the jerks! Woohoo! Did front squats unbroken! My knee is still sore though from some overuse so pistols reAlly tore it up ( mobility mobility mobility)… I Kept doing 7 push presses too WTF? Lol..slow 47:02 … Merry Xmas!

  24. 12 Days of XMas:

    Time: 55.18 as RX

    Went unbroken through the 11th day (HSPU, went 8/3 both sets), broke the hang squat snatches (2xF) on the 12th day, HSPU, and FS (7/5)…

    Overall Thoughts — Fun, really not as bad once you got into it, I wish I would’ve gone faster on the first 9 days, it was intimidating and I didn’t have much reason to rest, going unbroken was pretty easy…Chest-To-Bar killed (arms still blown up), pistols, hang squat snatch and muscle-ups were what I looked forward to the least. On the upside, HSPU kipping went great, and all the Muscle-Ups and C&J’s were easy. Should’ve gone unbroken on the Front Squats, but rushed getting on the bar to try to finish…

    Fun test, glad I did it…Rest Day: Earned/Needed

    M/F/S = 1/4/6

  25. 46:38 scaled C&J to 165#, and sub’d 24kg KB snatch (4 ea arm) & 24kg KB push presses (6 ea arm) – (not enough bars)

    took this pretty slowly, need to regain my oly lifting after months of Wendler

  26. 67:38

    I knew I would be sitting at the bar, but I wanted to attempt the 150# (1RM@155#). Shoulder is still weak, so I gave myself 2 attempts at each C&J. Only made 4 of the jerks (RND 3/5/6/11). When I look back at my C&J attempts, I had 13 rounds, so I did an extra “day” somewhere. (I subconsciously decided that I needed more practice at all of these things.) Muscle ups were ugly. Still had to drop the bar from overhead on the HSS with the rotation issues. Front Squats 5/4/3.

    Not real happy with it, but the disappointment will be a good push to bust my ass this week.

    M: 6/4/4

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