120312

A few weeks ago, on the Games Update show, Pat Sherwood said that Elisabeth Akinwale wouldn’t be a contender to win the Games because, as he put it, “She is following Outlaw, and they only do a heavy lift and a short metcon.” His point was that she would surely die on longer metcons, because if you don’t train longer WODs you can’t possibly be successful at them… Right?

We put 4 women in the top 40 in the world on 12.3, including Elisabeth, and almost every single Outlaw gained at least 10 spots in the world rankings this week. We currently have the first place male in THREE REGIONS; Kevin Simons in the Northwest (11th in the world), Brandon Phillips in the Southeast (23rd in the world), and Jason Hoggan in the South Central (34th in the world). We have double-digit males and females currently in the top 100 in the world and metric shit-ton of top 60s in regions everywhere.

You guys simply obliterated 12.3, after training very few high rep box jump WODs and almost nothing over 12 minutes.

Not bad for a “strength bias” program.

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Kennesaw camp was fun. We ran up a hill, and ate pizza.

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WOD 120312:

Strength

1) Back Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 2-3 minutes between sets.
2a) 3X8 Supinated Bent Over Rows – heavy, rest 60 sec.
2b) 3X8 Weighted GH Raise – heavy, rest 60 sec.

Conditioning

5 rounds for time of:

6 Muscle-Ups
9 Front Squats @ 185/120#