WOD 151221:
BBG
EMOM for 10:00-
2 Poisition Snatch 1 High Hang (mid thigh) + 1 Hang (just above knee)
*Begin between 50-60% of max Snatch, and work to a max single for the day.
Strength/Skill
1a) 5X5 UB Weighted Strict Pullups – heaviest possible (push weight), rest 2:00
1b) 5X2 BTN Push Jerks + 1 OHS – work to a max for the complex, rest 2:00
Conditioning
“The 12 Days of Outlaw”
Compare to 111224
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 20/14#
10 C2B Pullups
11 HSPU
12 Front Squats 225/150# (no racks)
For time.
*Note: 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.
NorCal
Conditioning: Gave myself 20min Cap…got into 10th Round…
Completed 3 T2B!
Strength: 1b) 190
All I had time for.
12 Days of Christmas Outlaw Repeat – Rx 31:23
BBG: Skipped, elbow hurt randomly.
Strength: 1a) about 50#
1b: Skipped, elbow
Conditioning: Got into 9th round in 20 minutes. Stopped after that.
BBG-
95-185
Strength
1a) up to +40×5
1b) up to 205
“12 Days of Outlaw” – a grueling 63:49
Hell of an early Christmas present. Pictured you guys laughing as you programmed this, but wouldn’t give you the satisfaction of quitting. Just kept plugging away. Happy Holidays!
Emom: 185
Con: 33:25 out law wins again with the hardest 12day workout!
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Bbg: 185
Strength: 1a) 45lbsx5
1b) 235
BBG 135-205 215(f picked up and did hang at knees)
Strength
A. 20-40. Felt much better and dropped 5 lbs this week.
B. 205-260. +15
Con 37:30. 10th Rd and beyond owned me. Brutal.