120127

Hey, what are you guys gonna do tomorrow?

Cool, cool.

Oh… Me?

I’m gonna be coaching the 2nd Training Camp of the year at the homebase, Outlaw CrossFit.

Pretty psyched to coach everyone up and teach them how to be more efficient athletes exercisers, while having to worry about whether the toilet works or not. For those of you who are coming, make sure you’re at the box gym by 6pm for our official meet and greet weightlifting session (bring me some Magner’s too—it’s made from apples, that’s good for you, right?).


Donnie Shankle has become a bit of a cult hero amongst the facebook-video-watching-wanna-be-weightlifter-look-I-own-knee-sleeves crowd. Yes, I am a member of this crowd and yes, I watch pretty much every Donnie video that’s posted. The one I’m sharing tonight, however, really stood out to me. How is it possible for a late 20’s meathead to sound like he’s straight out of a Cecil B. DeMille movie?

“I took up weightlifting while I was in the war.”

“You have to treat the barbell as if it’s a lion’s head you’re trying to rip off.”

Can someone tell me if he really talks like this, because if he does… He’s officially the official mascot of The Outlaw Way and possibly the baddest mufucka on earth.

I mean, REALLY? “I took up weightlifting while I was in the war,” and 18 months later he was A NATIONAL CHAMPION!? You know what…

Fuck Donnie Shankle.

There are 2 things I hate: 1) Dudes with talent and the balls to act upon it. 2) Dudes with voices deeper than a bear (side note: I hate bears also).


WOD 120127:

Strength

*If last week’s High-Bar work seemed easy, you may raise your base number approximately 5%. If it was difficult, stay right where you are.

1) High-Bar Back Squat: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, 1X6 @ 80% – rest 2-3 min. between each set.

Notes on performing the High-Bar Squat.

2a) Bench Press: 2X5 @ 70%, 2X5 @ 80% of 120120 – rest 60 sec.

2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

Conditioning

7 rounds of:

5 Deadlifts @ 315/225#
10 Over the Box Jumps 24/20″
Run 200m

*Rest 4 minutes.

For total working time.

Notes: Each round should be performed ALL OUT. If you have the space and the boxes, set up 5 of them like hurdles (in a straight line) and jump in succession down and back. After the last box jump sprint directly out to your 200m route.

86 responses to “120127

  1. His voice is so deep because balls are the size atlas stones and I’m not talking about the ones we have at the gym. I’m talking about the ones that dudes named Magnus Von Mufuckin Magnuson struggle to lift. They pull on his vocal cords, which by the way are stronger than most people’s hamstrings, and this results in the deep voice. Regardless, I like him because he makes heavy barbells weep from the shame they feel when he lifts them.

    • I would say yes, its programmed that way (someone correct me if im wrong) to hit specific Energy systems (phosphogen/Glycolic).

      Rudy has a reason for everything. Every round should be balls out.

  2. 1. HBBS – 160, 185, 195, 200

    2a. Bench – 100, 100, 110, 110
    2b. Front Squat – 130, 140, 150, 150

    Conditioning – total working time (minus the rest periods) was 8:31.

    Intervals were: 1:04; 1:06; 1:09; 1:10; 1:11; 1:23; 1:28.
    (total time on the clock, with the rests was 32:31)

    M/F/S – 3/3/3

  3. High Bar Back Squat – 215, 245, 260, 260 these felt really good today

    Bench Press – 2 x 5 @ 175, 2 x 5 @ 200

    Front Squat – 170, 185, 200, 200

    Conditioning – Round times were 1:15, 1:11, 1:08, 1:04, 1:04 then had to get ready for work. DL’s were feeling really fast today. I think my run was closer to 175m using the space I had available.

    m/f/s

    2/2/2 best I’ve felt in a while.

  4. I really feel 50 today!

    1. HBBS: 175, 185, 200, 210
    2. a) BP: 185, 185, 210, 210
    2. B) 165, 175, 180
    cONDITIONING:
    total clock time of 34:49
    rounds were: 1:37; 1:36; 1:36, 1:36; 1:37; 1:35; 1:29
    used 305 # for DL ( my max ever is 360#, so I was reticent to push my lack)

  5. 1) 160, 185, 195, 195
    2a) 80, 80, 95, 95
    2b) 125, 135, 145, 145

    Conditioning:
    1:16, 1:25, 1:18, 1:25, 1:20, 1:21, 1:20

    The worst part of this was the run. Our 200 is a turnaround and the first half is up a hill. I really thought my legs were going to collapse as I started the sprint on the last 2 rounds.

  6. I did not do the strength work posted, but,
    Heavy Cleans, Last set at 295#
    Kipping HSPU Practice sets
    Hollow Rocks
    This was abbreviated from my programmed strength work. Had to fit a lot into a little amount of time since I have to work later. and I had a test in my first class.

    Conditioning times as follows:
    1) 1:04
    2) 1:14
    3) 0:56
    4) 1:15
    5) 1:13
    6) 1:15
    7) 1:11
    I had to run across the Gym to get out the door to get to the 200 meter run, dodging people and swinging kettle bells along the way. DL’s felt easy and fast, Over the box jumps went quick: touch, turn, jump on both sides. only had space for 1 box though.

  7. Strength
    1) Went off of 290lbs. Felt good
    2a) went off of 255
    2b) went off of 275

    Conditioning
    (tweaked back a week ago. This wod did not help! Strong head wind on the runs. Could’ve done this much faster)
    1) 1:05
    2) 1:08
    3) 1:14 (missed a jump)
    4) 1:07
    5) 1:08
    6) 1:06
    7) 1:01

  8. Strength
    1) 175,205,220,220
    2a) 175,175,200,200
    2b) 155,170,185,185

    Conditioning
    1:10,1:11,1:15,1:15,1:13,1:10,1:09 = 8:23 of work

    4/4/6(calves still roasted)

  9. First WOD in a while that I’ve been able to complete in a while, b/c of my wrist. Pretty happy about that.

    1) 285, 330, 355, 355 (based on 440 1RM… think that was about right)

    2a) 195 x 2, 235 x 2 (made it a little light. wasn’t able to do the 3RM last week, so estimated 285 to ease into it)

    2b) 230, 245, 265, 265 (Felt fine… speed and depth were good)

    Conditioning

    — Had to cut down on rest intervals in the interest of time, and my 200m sprint was a 100m turn-around estimate (new gym space… haven’t marked it off yet), so take it for what you will. Fun WOD, though. DLs and Box Jumps were quick.

    Rounds were: 55, 56, 57, 59, 1:01, 1:02, 1:03

    M/F/S – 4/5/2

  10. Oheyy outlawers, sorry I’ve been mia I know u must have missed me dearly:)

    HBBS: 160-170-185-185 too light
    Bench: 110-110-125-125 too light

    Conditioning- 12:04 RX
    I didn’t time my rounds, I am a stupid type A and I fucking hate detail. These percentages are about all I can take ^^^ with my fkn calculator out like a professor😉 I just started the clock and ripped the head off a few fucking lion…….cubs.

    Doing front squats later.

  11. Woke up late, so not enough time to do the workout before work…will make this up later this evening.

    However…I did have a few minutes to jump on the C2 Rower. A few days ago I rowed a 1000m PR at 3:19.0…a 2.3-second all-time PR. This morning I pulled a 3:12.0…dropped a full 7 seconds.

    I attribute this to strength improvements on this program, not necessarily to improvements in conditioning, as I have been limited in my ability to do many metcons due to my broken hand. I expect even better times once I get a bit more wind and improve my muscular endurance.

    I actually held a 3:04 pace until the last 30 seconds, and then fizzled a bit. I noticed I was able to grip a bit better with my hand, though, and I can’t wait to see how I improve once this cast comes off.

  12. Strength:
    1.)230#, 265#, 285#, 285#-290#

    2a.) 175#, 175#, 200#, 200#
    2b.) 205#, 225#, 240#, 240#

    Conditioning:

    1:07, 1:14, 1:13, 1:17, 1:19, 1:12, 1:11= 8:33

    2/4/3 My sleep is all screwed up due to my job. Kinda have some runny nose, sore throat stuff going on. I feel more joint soreness than anything else. No real major DOMS to speak of.

  13. All weights in KG

    High Bar Back Squat – 80, 92, 98×2

    Bench Press – 65×2, 74×2

    Front Squat – 65, 71, 77×2

    Conditioning – Not sure of the round times i forgot to write them down.

    Total time – 36.15
    Minus rest time – 12.15 Rxd

    First 3 rounds unbroken, rest of the rounds deadlifts in singles.

    m/f/s

    2/2/2

  14. HBBS- 145,155, 160, 165

    Bench- 85, 85, 95, 95

    FS- 105, 115,120,125

    Conditioning 13:02 Rx’d

    I was happy to do this without having to drop the weight and all sets unbroken.Two weeks ago I had to drop the 225 dead down to 205. So, this was good and the 4 min. rests in between obviously helped. However, my time was still slow. I think that was due to the massive hill of a driveway I have to run up to get to my 200m starting point. I’ve also never done over the box jumps.

  15. 1)155, 180, 190, 195 (Based 240. Medium difficulty.)
    2a)145, 165×3 oops, (Based on 3RM@205. Easy.)
    2b)135, 145, 165×2 (Based on 225. Medium)

    Conditioning:
    1:17, 1:23, 1:27, 1:24, 1:17, 1:19, 1:12 = 8:29 Rx (33:19 on clock)

    Deadlift all unbroken except round 3 (3/2). Our 24″ boxes are about 3′ wide at the base so it was more of a high broad jump making it difficult to string multiples. Mostly singles with a couple doubles mixed in here and there.

    2/2/4 5th day on. Feel good, but happy there was nothing overhead today.

  16. 1. 230bs, 265, 285, 285
    2a. 195, 195, 225, 225
    2b. 185, 195, 215, 215

    Conditioning: (Did only first round with indoor run around a 33m “track”, then subbed for 60 DU due to groin & hammie).
    1’11min, 55s, 59, 1’13, 59, 1’03, 55

    Felt reaaally good in the strength today. Metcon was perfect, felt fully recovered after just a minute or so. Prob went more 90-95% effort since I felt a small tweak in my hammie on the first round and was a bit cautious with the DL’s.

    Great session all in all!

    M/F/S?
    Mood, feel, strength?

    If so, 2, 2, 3

  17. My body hates me. Finally over my back issue (physically…mentally still affecting my front squats) and my knee decided to twinge during squats today. Squat didn’t feel right from the start though…

    1) 170,195, 210 (stopped)
    2a) 155, 175
    2b) 145, 155 (felt light…slowly working these back up)

    Knee didn’t like the idea of jumping over a 24″ box, so I modified

    Only did 5 rounds
    5 deads @275
    15 air squats
    30 double unders

    ranged from 47 seconds to 52 seconds

    very OFF today….

  18. 1) 205, 235, 250, 250

    2a) 175, 175, 205, 205

    2b) 165, 175, 190, 205

    Conditioning:
    Holy smokes. That’s exactly how I felt every every round. Smoked. And like I had holes in my lungs and hams.

    Split times were – 1:01, 1:00, :58, 1:05, 1:05, 1:06, 1:00
    Total running time with the 4 minutes rest between each minutes. 31:15.

    Deads unbroken, felt perdy good. Got better at the jumps after round one. Made them rebounding and 5 straight turnaround to the sprint. DIED after each round. Great day of WODs!

  19. HBBS- 185, 205, 225, 225

    BP- 155, 165, 175, 180
    FS- 145, 160, 175, 185

    -added 5% to my base HBBS, because it’s just felt too light.. I’m always rounding my #’s up as well, especially with the FS.. Think it’s time to find some of my 1RM’s, because these weights just seemed low.. The bench was even too light, and I think I could’ve went heavier (was supposed to finish @175).. each week getting easier and easier.

    Met-con Rx’d: 1:21 / 1:12 / 1:14 / 1:09 / 1:12 / 1:13 / 1:13
    Total working time: 8:34
    (5 consecutive 24″ boxes, up and back, and 200m turnaround)

    -Never repped 315 DL’s consecutively before today, (in previous WOD’s from a month ago, would get a single very slowly, havta drop and regroup) so the 1st round, I got 3 UB, dropped, then 2 UB.. realized I could rep ’em all out, and for the remaining 6 rounds did the DL’s unbroken.. Couldn’t get into a rhythm on the OTBJ’s tho, but I think that was just me being a bitch and afraid of gettin effed up…Gonna work on these in the future.. Still in the end, this felt good. reaaaal happy with my progress. No lie, probably my favorite workout thus far, despite my numbers not being great

    I’ll be honest- after reading the “Outlaw Doctrine,” I was skeptical of the “limited conjugate methodology”. How can my DL #’s increase if I’m not DL’ing?!?! ..
    Well, no more.. It’s only been 3 weeks, and my numbers, clearly as witnessed in today’s WOD and strength, are literally JUMPING up..
    I’ve been a vegetarian for almost a year, and in a month and a half I plan on going back to the carnivorous lifestyle, so I’m excited to see how the Outlaw’s programming & bringing meat back into my diet will play a role in my strength numbers..
    You da man Rudy!

    • Why are you waiting a month and a half. Why not drop the whole vegitarian thing right now? You will see massive gains. Several people on here were vegitarians and they never regretted going back to meat after they saw the gains in strength.

      • It was a personal challenge/experiment.. I wanted to see how my body composition reacted, and once I set a goal for myself to do something I won’t back down. I told myself in the beginning that I’d do it for a single year..and so that’s what I’m going to do. I’ve only been doing CrossFit a little more than 6 months, so it will be interesting to see the changes. I’m so close, I mean, why would I stop now with only 1 short month to go?

  20. 1) HBBS – 160, 185, 195, 200
    2a) Bench Press – 105 too easy, 120 too easy
    2b) Front Squat – 155, 165, 175, 175

    Conditioning: had to run in a basketball gym down and back so not sure about the 200 as well as 8 turnarounds each run. Ugh
    1:28, 1:31, 1:34, 1:34, 1:33, 1:32, 1:28
    Total time on clock was 33:28, working time was 10:40 I think.
    Deads felt so much better than they have. The runs sucked the worst as always.

    MFS – 2, 2, 6 Hamstrings are so tight from 11.1.

  21. 1) 200, 225, 235, 235
    2a) 140, 140, 160, 160
    2b) 160, 175, 185, 185

    Conditioning
    1:19, 1:18, 1:23, 1:24, 1:27, 1:27, 1:21. Scaled dl to 275…315 last time left me sore for a week and a half. 50m turn on the run in the rain made things a little interesting. Everything felt good. Movements fast and every round was fully recovered

  22. My day started off with my coffee spilling all over my copies and another teachers coffee along with the photo copier, in the faculty room. Needless to say I was very upset I lost my coffee, and was a drone all day without it.
    My HBBS- I added 5% to my max since last week felt easy, however, Today did not feel easy. NOt sure added weight or fatigue or not having had my coffee.
    weights were 255, 295, 315, 315
    Bench, 2×5@175 2×5@195
    Front squats 185, 195, 210, 210

    Conditioning:
    Deadlifts were RX, Box Jumps were 20 inches. Was skeptical of my bounding ability which actually improved as the rounds went by. Total time 33:12
    1:08, 1:10, 1:08, 1:07; 1:08, 1:09; 1:14
    The last 100 M of the last run I had nothing left.

  23. A: 170#, 195#, 210#
    B1: 125#, 140#
    B2: 135#, 145#, 155#
    +
    Conditioning – 0:39, 0:48, 0:46, 0:50, 0:51, 0:51, 0:46 (220# deadlift, 50m 50# tredsled sprint)
    Total Time – 5:30

    M/F/S = 3/6/3

  24. squats: 245,280,300,300
    bench: 185,185,215,215
    front squat: 190,205,225,225

    Conditioning: 56,57,52,54,55,56,51

    m/f/s
    2/3/3

  25. Strength
    1: 255, 315, 345, 345
    2: a-205×2,225×2
    B-225, 255, 275×2

    Conditioning:
    1:02/1:02/1:02/1:02/1:02/1:01/0:57

    Outlaws-todays conditioning is for consistency, recovery, and overall work output. We’ll be adding some of these training methods into the programming the next couple of months. I hope you guys have an airdyne so we can have some real fun!

  26. First time posting to the site. Fantastic programming, and I’m excited to see where this takes me.

    1) hbbs- 235-275-290-290
    2a) 205,205,235,235
    2b) 180-190-205-205

    conditioning- RXd-10:19 of total work. Took some time getting from last set of box jump overs to beginning of 200m running route.

    mfs-2,1,2

  27. 1) 225, 260, 275, 275

    2a) 180, 180, 205, 205
    2b) 165, 185, 195, 195

    Conditioning
    1:19, 1:17, 1:20, 1:25, 1:20, 1:20, 1:15 = 9:16 (used 3 18″ boxes for jumps)

    M/F/S – 2/4/5

  28. HBBS: 95, 105, 110, 110
    BENCH: 65, 70, 75, 75, 80 (did a bonus round because none of these felt heavy, haven’t tested my 1RM in a long time)
    FS: 75, 80, 85, 85
    I bumped my BS and FS #’s and felt much more challenging but I was still able to do everything, maybe should have done this a while ago…
    Got to the gym late, no time for conditioning plus dark and creepy out for running.
    Did a few sets of skin the cats on the rings for core work but that’s it.
    I consistently have the LEAST amount of energy on friday’s.

  29. Strength
    1)245-280-300-300
    2a)145-145-165-165
    2b)185-200-215

    Conditioning
    1-1:55
    2-1:51
    3-2:00
    4-1:59
    5-2:03
    6-2:02
    7-2:00
    13:50Rx Didn’t measure my meters correctly. Was running 300m each round.

  30. 1) 190, 220, 230, 245
    2A) 2×170, 2×195
    2B) 170, 185, 2×195

    Conditioning:
    Subbed 20 Cal on Airdyne for sprinting as it was too icy out.
    1. 1:13
    2. 1:20
    3. 1:24
    4. 1:33
    5. 1:33
    6. 1:28
    7. No time, classes starting.

    Squats were easy, increased from last time, will increase again. Bench was super easy too…not sure if I used to correct percentage?

    Conditioning was fine, DLs no problem, JOTBJ only had 1 box, airdyne sucked.

    3/3/2

  31. 1. Stayed light, feeling run down 135-155
    Bench: 95

    Did CFKP WOD first then only had time for 5 rounds of outlaw conditioning. Fastest was
    1:03. Slowest 1:16.

    This week I have been totally off and next weekend is competition at wodapalooza so I will probably taper a bit to make sure next week I don’t feel like today🙂

  32. 1. BS: 151, 176, 186, 186
    2a. BP: 100, 100, 115, 115
    2b. FS: 116, 126, 141, 141

    Conditioning:
    1:08, 1:14, 1:13, 1:15, 1:14, 1:16, 1:13, 1:09
    DL and over the box felt good!! Hate myself for not pushing harder….this didn’t hurt enough.

  33. 1) HB BS: 115, 130, 140, 140 (increased weight by 5%!!)
    2a) 77, 77, 88, 88
    2b) 90, 100, 105, 105

    Conditioning (went down to 185 for DL. my DL is SUPERRR weak and needs major improvement): 1:32, 1:28, 1:36, 1:44(couldn’t find 200m marker) , 1:50 (couldn’t find 200m marker), 1:38, 1:31

    5×10 reverse hypers (50#)

    MFS: 235

  34. 1) 190, 225, 240×2
    2a) 135×2, 155×2(shoulder is still tender, so i didn’t do the 3rm last week. i based it today off 185, and that was too light)
    2b) 145, 160, 170(front squats are getting easier and easier. based it off a 275 1rm. I am bumping the numbers up next week)

    Don’t have a place to run at soooo I changed the workout up a bit.

    3 rounds

    5 Deadlifts 315
    30 ft sandbag shuttle run (6 @ 120lbs, 6 @ 45lbs..12 total)
    10 box jump overs
    30 ft sandbag shuttle run

    -rest 2:30 in between

    times 5:22, 5:26, 5:31

    2/7/4.legs felt like they had no drive or power today

  35. 1) 195 225 240 240

    2a) 145 145 160 160
    2b) 167 175 190 190
    Squats felt good and fast. Especially the FS!

    Conditioning:
    Used 275 DL
    32:36 overall with rest
    Fastest was last round at 1:08 slowest was 5th at 1:14

    4/4/4. Been pissed off all day.

  36. BS – 235, 275, 290, 290
    BP – 165, 190
    FS – 195, 210, 225

    Increased the weights on all. Felt strong today!

    Conditioning
    1:02
    1:08
    1:11
    1:07
    1:11
    1:10
    1:10

    First time I’ve ever managed to successful use 315 in a workout. Psyched!
    Feeling strong after only a week on this program.

  37. Conditioning:
    56, 59, 60, 59, 63, 65, 63 = 7:05 of work time, 35:05 of total time

    HBBS (345 max) – 225×6, 260×6, 275×6, 275×6
    BP (235 3RM) – 165×5, 165×5, 190×5, 190×5
    FS (300 max) – 185×5, 195×5, 210×5, 210×5

    Switched it up today and did my conditioning first. Felt slow on the runs though. Runs were 100m out and back. Box overs were done as a down and back over five boxes.

  38. HBBS 260,300,320,320
    BP Did 5×3 to establish a 3rep max 175,185,195,200,205×2
    FS 225,235,255,255
    Conditioning 56,1:02(FU and only did 5 box jumps) 1:15 missed BJ and had to go back,1:09,1:08,1:07,1:06 gym is 40m lengths so a few turns. My running is ugly.
    First day of strength and metcon in two weeks. Hosted 25 four person teams for an event at the gym last week so lost most of my WO time. Need to push it so I don’t get killed in 2 weeks at the Outlaw training camp. Very excited to get some coaching and learn from some amazing coaches!

  39. skipped HBBS
    BP (based on 175 3RM) – 135, 135, 155, 155
    FS (based on 275 1RM) – 165, 180, 195
    WOD: total time 7:07 (slowest split 1:08, fastest :58)

  40. 1) Olympic Squat
    1RM 475: 310×6, 355×6, 380×6, 380×6

    2A) Bench
    3RM 345: 240×5, 240×5, 275×5, 275×5

    2B) Front Squat
    1RM 400: 240 x5, 260×5, 280×5, 280×5

    Conditioning

    Going to have to remeasure because my times couldn’t have been this fast, I don’t think.

    Fastest 46s, Slowest 50s. DL’s and jumps done in 16s every time.

  41. Only time for strength today…

    Started with the last MobWod for pre-squatting. Holy hell what a difference… Spacial awareness was a little off since I felt so much looser in the hip joint, but actually got the bounce out of the bottom.

    HBBS: 200, 230, 245, 245

    Bench: 135, 155 – this was way easy. 3rm was 190 last week, but was benching 175 for three sets of 5 on a linear program not long ago. Should I bump up that 3rm number?
    FS: 155, 165, 180, 180

  42. 1)HBBS 130kg, 150kg, 160kg, 160kg. Those felt really easy and had a great bounce out of the bottom

    2a) FS 100kg, 110kg, 120kg, 120kg
    2b) Bench 85kg, 85kg, 95kg 95kg, all really easy might need to bump this up, maybe just having an off day when I went for the 3RM

    Conditioning slowest round was 1:26, fastest 1.22. Went a bit more than 200m from the end of the boxes. Recovery between rounds felt really good even though I hit each one really hard

  43. Strength
    1) 205, 225, 245*2
    2a) 205 *2 245*2
    2b) 170, 185, 205
    Conditioning
    Average was 1:40 gym was not set up well for this workout but the DLs felt good and light

  44. 1. 225, 265, 275, 295
    2a. 125, 150
    Missed the bench day due to injury I think I estimated this wrong
    2b. 175, 185, 205
    All done with a pause at the bottom keep getting stuck at the bottom of my clean

    Conditioning: 1:28,1:28,1:25,1:24,1:26,1:28,1:23
    Rowed 250m (achilles) and only rested 3 min due to time

  45. BS went off new PR of 385# stopped on my 305 x6 in the first round, Hip Flexors feel like dog shit!

    BP all sets 135# heaviest possible without shoulder pain
    FS 185-205-225-225

    Conditioning- total work time 8:41-250m run, fastest run 1:09, slowest 1:15

  46. 1) 220 – 255 – 270 – 270 feeling good

    2a) 155×2 – 175×2 felt really light
    2b) 180 – 195 – 210 – 210

    Conditioning: May not have been exactly 200m… got faster every round
    1:21
    1:17
    1:16
    1:14
    1:11
    1:09
    1:06

  47. 195-210-240-240 easy weight still working the bounce I have the most inflexible ankles on earth

    No bench still being a bitch about forearm strain
    155-175-185

    Did a few sets@315 of 5 pulls working on better mechanics but again I need to get healthy and not push my arm as I can’t even do pull ups right now

    Sprints 10×200

  48. 1) 200-230-245-245
    2a) 185-185-205-205
    2b) 160-175-185-185
    conditioning: did first round at 315 before dropping the weight to 275 (tweaked back still acting up a little)
    1:29 (at 315)
    1:18
    1:17
    1:14
    1:19
    1:17
    1:14

  49. Been traveling. Getting in a few WODs with trainers, but haven’t been able to stick to the program as much as I’d like to right now. Can’t wait to get home late this week and get back on track.

    Finally got into an affiliate today that allowed me to do my own WOD. Their gym was totally packed so I only got to the the strength portion.

    1.) 135-155-170-170
    2a.) no Bench avail so did PP: 95-105-115-115
    2b.) 110-120-130 (felt easy)

    Yesterday did 150 KBS for time with 10 sit-ups on the minute in my mom’s living room. 9:42

  50. Can anyone direct me to the first workout for this cycle? I’m obviously new to the Outlaw Way and I dont want to jump in half way through the cycle.

    Thank You!

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