Our first two weeks on wodfollow.com have been a massive success. I really can’t believe I didn’t do this a long time ago. The data collection software alone is a gigantic upgrade, and the ability to closely monitor and interact with people, is a dream come true for me. We have almost 100 athletes signed up on the program; including multiple Games athletes, and top-ten Regional athletes. Basically, if you’re trying to get to that level, now you have other Outlaw athletes to compare yourself to. If you haven’t checked it out yet…

CLICK HERE to check out The Outlaw Way Competitor Program on wodfollow.com (along with a new sample day).

WOD 150901:

BBG

1) 5X1 Paused Clean First Pull + 1 Paused Clean (3 count pauses at knee) – work to a max for the complex, rest as needed

2) 5X2 Split Jerk (with 3 count OH hold in split) – work to a 2RM for the day, with the OH hold, rest as needed

Strength

1a) 4X5 TGUs (each arm) – heaviest possible, rest 90 sec.

1b) 4X2 Muscle-Up + 4 Strict Ring Dips + ME UB Muscle-Ups – rest 2:00

Conditioning

1) For time:

25 Box Jump Overs 24/20″
50′ OH DB Walking Lunges 40/25# (each hand)
25 TTB
50 Box Jump Overs 24/20″
25 TTB
50′ OH DB Walking Lunges 40/25# (each hand)
25 Box Jump Overs 24/20″

*Rest as needed between 1 & 2.

2) For time:

Row 25 Cals
75 Wall Balls 20/14#
Row 25 Cals