Pretty great weekend for Outlaw Barbell. In all three of their first meets, Lauren Truszkowski (58kg), Brock Kirian (94kg), and Madi Mansberger (69kg), put up national qualifying totals. Congrats to the newest Team OBB members, and amazing work – considering they’re all prepping for the Open. Sorry for not having video of Madi, it was Tyminski’s fault.

Also, the Captain PR’d – like a gentleman.




WOD 150224:


Every 1:30 for 6:00 (5 total sets)-

5 UB T&G Power Clean & Push Jerks @ 70% of 5rm


*Sequence ends on 5th set of BS.

1a) Back Squat (based on 1rm squat): 5×3@80% – rest exactly 90 seconds

1b) 4X10 Strict HSPU – rest exactly 90 seconds


At a conversational pace or 150BPM (work hard, but maintain an exertion level that would allow you to carry on a conversation without breathing hard)-

5 rounds of:

Row 50 Calories
15 OHS 95/65#
7/5 Muscle-Ups

44 thoughts on “150224

  1. UB T&G Power Clean & Push Jerks @ 70% of arm 160 all UB

    1a) Back Squat (based on 1rm squat): 315
    1b) 4X10 Strict HSPU – all UB

    Conditioning 17:17 all OHS UB, 4 out of 5 sets of MU UB, last one 6/1
    Rowing sucked for the last 2 rounds but OHS/MU form felt much improved

  2. M/36/180

    BBG: @170

    S/S: BS@325 all 3sec pause
    HSPU 1)5/5 2)5/3/2 3)3/3/2/2 4)3/2 kipped last 5 🙁

    7RFT: 7WB, 7MBC, 7MB Squats
    2′ Rest
    7Rds of Cindy

    M/F/S: 4/4/4

    • Conditioning
      25:32 Rx
      -no HR monitor, but never felt out of breath
      -rows 2:45-3:10, the rower is my arch nemesis, that and wall balls
      -OHS UB, felt fast and smooth
      -MU all UB, stayed tight and really focused on straight through the back swing.

  3. IG: robstacy4

    AM Session


    1.) 165
    2,) 165
    3.) 165
    4.) 165
    5.) 165




  4. Peter Foster
    31/M/175#/5’9″/East Region
    IG: goalie858

    @ 155#

    1a) @ 280#
    1b) all UB

    Row: 2:30-2:50
    OHS: all UB
    MUs: 4/3 and 5/2
    Breathing felt awesome and at no point was I out of breath from trying to be a hero!

  5. Cleans off 205

    Squats off 400
    Hspu done

    Did different conditioning
    21min amrap
    60 DU
    15 ohs at 95
    7 MU

    3rds + 75
    Workout also included chucking rope across gym, fetching rope, checking to make sure it wasn’t broken, using different rope, and frustration grunts. Needless to say, I’m not “Open ready”.

  6. Conditioning

    Row 3:00/3:30
    Ohs all unbroken except second round 10+5
    Mu’s 2 rounds unbroken, rest 4+3

  7. BBG
    1a) off 375
    1b) done UB
    *wore HR monitor. Maintained 146-150 bpm on row and MUs. HR would spike to 158-160 following OHS then would rest til went under 150 before starting MUs. All OHS and MUs done UB. Felt great today!

  8. BBG: 40 kg

    Back squat: 76 kg
    Hspu: 10 / 7+3 / 6+4 / 6+3+1 (used an abmat)

    Did “Bergeron beep test”
    Otm for as long as possible…
    7 thrusters 75/55
    7 pull ups
    7 burpees
    Did 5+ rounds

    Would be interesting to se what some of you guys could manage. It’s a great test but realy hard mentaly and for your lungs…
    The benchmark is:
    Super elite: +20
    Games level athletes: 18+
    Regional level athletes: 13+
    Open level athletes: 9+

    Did only one round of the row/ohs/mu afterwards

    • Nice work, the beep test is mentally demanding, I think Heppner holds the record with something close to 28 rounds! We have a lot of followers at our gym, most were around your score. We also completed the Open Test last weekend, if it is any consolation I follow Outlaw and beat all the CFNE followers!

  9. IG: robstacy4

    PM Session



    Muscle ups 4/3, 4/3, 5/2,5/2/,4/3

    OHS unbroken

    Curious on how I could get it sub 20 not saying it’s impossible just wondering. My heart rate 146-157 bpm spiking during muscle ups above 160.

    • yeah, I was off by 10 minutes for having fat thumbs! 27:17, no sub 20 here. Apologizes for getting people’s hopes up.

  10. BBG
    1)Off (210lbs)

    Squats off 355lbs
    HSPU (15’s + Abmat) All UB, huge improvement on these for me
    *Did 6 MUs each Round, one hand is still sketchy
    Rows 2:30~, OHS UB, MU Mostly 2’s

  11. BBG:

    1b)1-3 strict then kipped rest

    3rds in 23:23…..still feeling a bit sick, bad timing and really demotivating!

  12. Domonic Ernesti (IG: @mrernestiempire)
    (All weights in pounds)

    BBG: Done at 165

    S/S: 1a) off 370
    1b) all UB

    Cond: Forgot to start timer. Went at easy pace, finished somewhere around 30 min I believe.

  13. Conditioning: 26:41. Avg HR 143. Got lazy on the row. Ohs ub & muscle ups 4/3 throughout.

  14. Shift today so only conditioning:

    31:08 (HR ~ 151 avg 164 max)
    Rows 3:00ish
    OHS UB
    MU ~ all 4/3

  15. M/29/160/ California Region
    1. Done at 135

    1. Done at 235
    2. Done (all sets UB)

    TWT 31:02
    Rd1 row 2:43(damper at 7)
    Rd2 row 2:51(damper at 6)
    Rd3 row 2:59 (damper at 7)
    Rd4 row 3:10 (damper at 6)
    Rd5 row 3:03 (damper at 7)
    MU’s 4/3 all rounds.
    OHS UB all rounds.
    Average HR 157 (used HR monitor). Felt very comfortable. Never really out of breath. Played with the damper on the rower. At 7 I was having 4-6 less pulls then when the damper was at 6. Heart rate was roughly the same.

  16. 24/m/240lbs
    IG: jporter43
    1. @185
    2. 225 (coming back from a back and hammy injury)
    B. 4×10 unbroken

    3. 28:21rx

  17. Gave the shoulder a rest today. Hit a quick little session at home.

    Back Squat done at 75% (260)
    Single leg RDL 4×8

    20min Airdyne
    30sec @ 75% / 30sec @ 50%

  18. 5 UB T&G Power Clean & Push Jerks 165
    A) Back Squat (based on 1rm squat): 325
    B) 4X10 Strict HSPU-All Unbroken
    5 rounds of 30:26
    Row 50 Calories-Leisurely Pace!
    15 OHS 95-UB
    7 Muscle-Ups-UB

  19. Am: did the connectivity drills.
    Pm: messed up my time for training so had to cut things down a bit.
    BBG: every 1:30 5 sets: 20-30-40-50-50 kg
    1a. Back squat: 60-80-90-100-100kg
    1b. HSPU: strict: to 10cm foam: sets of 3 to 5:
    Cond: did 1 round 9 min. Think will do 3 rounds this morning. It’s a nice work out this.

  20. M/31/178

    BBG: 135
    1a. 260 5×3
    1b. 4×10 UB

    Conditioning: ~30min…2:30-3:38 row OHS & MU all UB

  21. 1) BBG 205 on all

    2a) squats at 315
    2b) HSPU at 12 all ub

    3) around 31 mins. Row at 2:30 aprx

  22. Cj 175
    Squats 345
    Hspus done
    Con capped at 20. Too busy on Tuesdays
    Subbed 20 KBS+20 box step ups for the rowing
    4 rounds in 20min

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