120323

When 12.5 was announced I was at a truck stop somewhere in Mississipi. I looked down at my phone, read it, bought a bag of sunflower seeds, and went on about my business. It’s not that I was bored by the choice of a repeat WOD, or that I didn’t like it, it’s just that I’m not really much help on this one.

The good news is that I am in Louisiana and couldn’t have done an appropriate “ExerciseCenter” anyway. I could have self-filmed 5 minutes worth of pacing tips and subliminal penises, but it really wouldn’t have been worth the effort. There’s not much to this one, kids. It’s Fran-ish, but allows for far more muscle fatigue and far less fear of death. If Pullups are a strength, you’re probably pretty psyched right now. If Thrusters are a strength, your penalty for putting the bar down is 50 UB Cockpunches for time. Here are a few thoughts:

Don’t even think about going to failure on the C2B. This should be a no-brainier, but if you redline and begin to miss reps you’ll be another one of those people who complains about “hitting a wall” way too early. DO NOT miss reps, no matter how long you have to wait to get back on the bar. We have found a ton of success with singles, much like on the muscle-ups last week, on high rep C2B. Drop down, regrip, and go right back up.

Make your money on the Thrusters. This should go without saying, but the Thruster is probably not going to be the win or lose portion of this WOD. Do them fast early, don’t break until you get well into the double digits, and if you’ve gotta rest, rest in the rack. As some of you may have seen, we’ve done test on the difference between resting in the rack or putting the bar down. Needless to say, put that mother effer down as little as possible–you’re gonna lose 6+ seconds every time it hits the floor.

Pay attention to the details. The details on this one are things like transition setup, shoe choice, chalk access, and hand protection. Bar and bar should be close. If you’ve got a high Pullup station, make sure you find a box to step off of–jumping to a bar is wasted energy. I would recommend WL shoes 100% of the time on this one, no doubt. Keep the chalk close and make sure it’s not an opportunity for an unnecessary rest. Finally, if you plan on repeating this or if you’re an easy ripper, protect your hands. C2B is a severe hand torque movement, and if you lose skin half way through, you’re going to end up fighting to survive. Tape preemptively, not after you’re oozing all over the Pullup bar.


Alicia Gomes squatted 305#. At 130# this is 2.34 times BW. Remember when it was a big deal for a woman to Deadlift 300+? Cute.


WOD 120323:

BB Gymnastics

1) 5X2 Snatch From Blocks (just below knee) @ 75% – rest 75 sec.
2) 5X2 Clean From Blocks (just below knee) @ 75% – rest 75 sec.
3) 4X3 Heaving Snatch Balance – heavy but not max, rest 75 sec.

Conditioning

Open WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters 100/65#
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

89 responses to “120323

  1. Rudy please tell me there is going to be video of Brandon, Kevin and Jason going head to head to head in this WOD. The awesomeness would be on par with somebody actually filming themselves doing 50 UB cock punches for time

  2. Did the Open WOD 12.5 today.
    No happy with my results. 72 reps.
    I will retry this workout on Sunday or Monday for my own ego but for now, I am going to drive a total of 17 hours on Friday and Saturday.

  3. Not competitive now, just going for BAMF status until then. Thanks again for the site.

    For us newbs, “heaving snatch balance”, http://www.cathletics.com/exercises/exercise.php?exerciseID=82.

    Start with a barbell racked across the back of the shoulders as it would be for a back squat with hands in a Snatch grip. Start with your feet in the catch or landing position. Dip as you would for a Jerk and drive yourself into the bottom of an Overhead Squat, catching with arms locked, without moving the feet from the floor.

  4. Not a follower of the program, but I love the site!

    50 UB cock punches! Subliminal penises! Freakin’ hilarious!

    And thanks to yesterday’s video, I have a crush on Lauren Brooks now! Watchin’ her finish that rep of 315, I’ll be damned if she doesnt have 10-20 more pounds in her for a max!

    Keep killin’ it Outlaws!

  5. Conditioning: (did it thursday night)
    128 Reps (completed the round of 18 of both movements, 2 Thrusters into 21), should have had more. I thought the time was up and I did a thruster at the end and dropped the bar, looked over and I still had 6-7 seconds, picked up the bar then and got another one. Really stupid move. Cost me I think 3 reps probably. Doing it again on Saturday, confident I’ll be able to get more.

    Heres how I went about the workout: Thrusters – Pull ups respectively
    3-3
    6-6
    9-9
    12-(6-6)
    (8-7)-(8-7)
    (9-5-4)-(6-4-2-5-no rep-1)
    2

    On Saturday I want to do the 18 set in 9-9 thrusters and 6-6-6 pull ups. But like Rudy said, I dropped early from the bar to make sure I didnt hit MF and miss reps. No rep is the last thing you want to hear on the C2B.

    Then after the Workout I PR’d my snatch at 220#

  6. Did it yesterday to get it out of the way. Had taken a few days off earlier in the week.

    132 , beat my score from last year by 5 reps🙂

    Will do the strength stuff later on today.

  7. 1) 5X2 Snatch From Blocks (just below knee) @ 75% – rest 75 sec.
    135#
    2) 5X2 Clean From Blocks (just below knee) @ 75% – rest 75 sec.
    185#
    3) 4X3 Heaving Snatch Balance – heavy but not max, rest 75 sec.
    135, 145, 155, 165

    Open WOD 12.5

    Finished round of 15 + 3 Thrusters.

  8. How do you guys receive the bar on your back after the snatch balance or anything off the back? I had shoulder surgery in 2008 on my left shoulder and 2009 on my right and instability has always been a issue for me so dropping the bar on my back takes a tole and I just don’t think I’m doing it right. Any pointers?

    • Personally, I retract scapula and try to beef up the ‘trap meat’. Drop the bar on that and not C4-C7. Occasionally you’re going to get a little sore/bruised/tender [Insert STFU,HTFU,etc comment]. Also, may seem like common sense but wear a shirt and add chalk if needed. Sweaty back + heavy, slippery bar = no bueno
      Good luck!

      • ditto this, make sure to engage those traps to create a cushion- I lower the bar about 60-75% and then ‘drop’ it onto my upper back, bending my knees to cushion the impact kinda like a power clean. if you need a bigger target, hinge/bend over a little bit because you do not want to drop weight on your c-spine. but no matter how you do this it takes some shoulder flexibility and you might need to work on that long term.

  9. 11.6/12.5

    Did this f’er 3 times last year for 95, 99, 100 but forgot to post the 100 so took a 99.

    Re-tested in December for 111.

    Done this afternoon for 120. I have only been following some Outlaw for 5-6 weeks now but I feel it is adding to my everything (although fck me if I don’t need extra sleep every week, this shit bashes you up). To PR 9 more since December was hot, maybe a couple more reps in there somewhere but doesn’t matter have missed regionals by a measly 20-30 spots so I’m done for this year.

    Went
    3’s: 3-3
    6’s: 6-6
    9’s: 9-9
    12’s: 6/6 – 6/6
    15’s: 6/5/4 – 6/5/4 (first time my C2B haven’t turned to a piece of shit in the 15’s)
    18’s: 6/7/5 (the first 6 of this set felt really easy…should have done the 7 first but just beast moded it in the middle, that hurt a little) – 5/3/2/2 with the 30 remaining seconds

    15’s were the worst. Couple of my guys watched the footage back and said I looked like I was in trouble in the 15’s, they were shocked with my breakdown and ease of thruster at 18’s. Weird, will take it. Happy as a pig in shit.

    Will just Outlaw like a robot for a year. Regionals is mine next year.

  10. Highway rest areas, they’re the bath houses of the 90′s for many, many, many, many gay men.

  11. Huge lurker here…been reading since the beginning and love the success of people on here. Will start using the training once rugby season is done. Huge thanks to Rudy for the awesomesauce.

    What is WL? as in, ‘I recommend WL 100% of the time on this one”.

    Thanks in advance.

  12. Just to add a tip for the barbell portion of the wod, I like adding strips of tape to the barbell for some of my clients so they know exactly where to place their hands as mental fatigue sets in.

  13. Been following this site for about 2 weeks now I really like everything and feel like it is very well rounded, I just haven’t posted anything before. Last week I wanted 255 only scored 251 (only did it once) and this week I got on 12.5 got a poor score of 104 I’m fine with the pull ups but thrusters always drain me (even though on Wed I went unbroken on 9-6-3 with only 135 though). Either way keep up the great programming and love following this so far!

  14. 1: 147
    2: 187
    3: 132,154,154,154

    Conditioning tomorrow, threw in some running intervals instead.

    2/4/5 – left shin acting funky, nothing I.C.E. can’t cure.

  15. 12.5 – 69 reps
    Not happy. Still nursing shoulder after surgery. I’ll bounce back. That’s what outlaws do. Right?

  16. did 12.5- 90 reps, finished round of 15
    -last year i only finished the round of 9, happy w my score, but looking forward to a full year cycle of outlaw. good luck to the crew at camp in texas

  17. Weightlifting
    1) 160
    2) 205
    3) 135, 145, 155, 165

    Conditioning
    CF Football Benchmark “Lizzie”
    12-9-6-3
    Power Clean @ 185#
    Ring Dips

    Time = 4:39 (big PR)

    Will do 12.5 tomorrow morning. Goal is to get to the 15s on pullups.

  18. Looking for advise on outlaw program. Can usually only train 4 days a week, busy! Do you Guys and gals think that following the program and just falling a day behind is the right way to go or just doing the workout for that day. Advise would be appreciated. Rudy love your humor

    • Depends how the programming is geared at that point and time. Just finished a hatch cycle – so if you were to start following during that, I’d think it would be smartest to include the days where you squat to follow along with the cycle.
      Now, apparently, will be more of an olympic cycle…just use common sense. In the long run this shit works, so 4 days is better than 0 in my opinion.

  19. 12.5
    112 Reps

    1. 5×2 @ 115
    Were all light and pathetically weak, but i felt like I was getting good depth
    2. 5×2 @ 155
    Easy. Must get stronger
    3. 4×3 @ 125, 115, 115, 115
    My shoulders decided they were done and retarded.

  20. Not a good day today. 9 reps worse than last year. WTF? 65lbs felt like 105lbs today. I’m wondering if a full day of complete rest before I “compete” isn’t beneficial to me. Will be doing this again on Sunday.

    Going back to lift this evening.

    • 1) 95
      2) 140
      3) 105, 115, 140, 165

      165 was my OHS 1RM when I started Outlaw at the end of Dec, and I wasn’t even close to a max tonight.

  21. 1) 75kg across
    2) 95kg across
    3) 70, 80, 80, 80

    Been wanting to make this up for a while, and I’m doing 12.5 tomorrow so decided to get it in tonight.

    5x200m sprint: 31s, 31, 32, 32, 33

  22. Anyone else thinking the scores so far are shockingly high? I find it hard to believe that people in the 6-8 range on 12.3 are managing in the 130’s…or maybe I’m just too tall for this WoD…Watching myself plummet from 46th to 61st this week might be very depressing….

    12.5 — 117 – 15 rep improvement over last year, 3 reps above last time I did this in December. Needed to cut down on my transitions…looks like I’ll be resting and repeating on Sunday. 96 point cushion is dropping fast.

  23. Tried something new this week….did the strength work before the open workout.

    1) 140
    2) 190
    3) F’ Snatch Balance…skipped

    12.5 – 116 reps (34 rep improvement from last year) had a few more reps in me but wasted a lot of time doing double and triple pullups starting in round 12. should have just dropped and did fast singles. Oh well.

  24. 1) 165
    2) 195×1, 215×4
    3) 135 (went too light for sure)

    12.5 127 reps. My goal was to finish the round of 18, and I did! Plus 1 thruster on the round of 21. I think that if possible, getting just 1 rep of the next movement/round is where the difference will be on the scoreboard…

    Feels good to be back in the gym. Rough last few weeks, and I’m going away for another week this tuesday… After that it’s nothing but Outlaw! Appreciate the site and all the work/time that goes in behind the scenes.

  25. 1) 175, 180, 185,190, 195
    2) 335
    3) 115# thrusters unbroken, MU was one at a time. 7:52

    This was my first outlaw WOD. Good stuff Outlaw Coach, I am going to try to stick with your program.

  26. 115 on 12.5

    Did it yesterday and did Wednesdays work today. Regionals were a long shot for me in the first place, but I’m excited to get on the outlaw program. I’m only about a week in and ready to take my game to the next level. Good luck to all those competing at regionals this year!

  27. 104 Reps. Happy with this. 9 rep PR from last year. Was losing it on my lungs and my quads were mush. Looking forward to doing the team competition at Regionals. Pumped to train tomorrow.

  28. 90 reps on 12.5. I felt great yesterday, but today I felt slow and sluggish. I should have done the WOD yesterday, because I know I would have done better. Oh well, I’m just glad the Open is over so that I can focus on next year.

  29. Stuck with the plan to blaze the thrusters and suffer through the c2b making sure to stick every rep. Thanks for the great tips Rudy. Last year I scored 105 reps @ 225 bodyweight, this year I scored 111 reps @ 235 bodyweight, I am very happy. Excited to continue progress with my squat and oly lifts now that my games season is done.

  30. For 12.5, does anyone have any thoughts on doing a front squat – pause – jerk (split or push) to grind out the last few reps of a round, rather than putting the bar down? Is it even permitted? The written and video description don’t address this.

    I know that during the thruster ladder at Regionals last year they did not allow a pause, but I think that was specifically addressed in the movement standards for that workout.

    • “This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. ”

      standard barbell thruster = not a front squat and jerk

  31. 1) 150
    These felt so solid and fast.
    2) 195
    These not so much. Fast but kept jumping forward. Had a hard time getting bar into pocket.
    3) 145 185 for rest
    Love these.
    No conditioning, prob tomorrow or Sunday
    2/4/6
    Legs tired from yesterday(did weds work)

  32. Snatch: 135lbs
    Cleans: 190
    HSB: 135

    12.5: 115 reps (104 – 2011).

    Disappointed. Not so much at the score, but at how it felt. Walked straight out of the room afterwards as I wasn’t able to push hard at any stage, stuck to my plan but just couldn’t attack the bars as I wanted…

    Anyway, a pb is a pb is a pb….

    7/4/3

  33. 1) 95, slowly starting to make since. Ready for a new PR, never snatched before.

    2) 125, felt good.

    3) 75, still no midline stability for this, getting better though. Really all over the place when I drop to the bottom.

    12.5, 70 reps. Not happy or pissed about this. C2B for the first time, thought I would have huge issues here. Didn’t have the motor for the thrusters nor the shoulder strength. Coming off shoulder surgery, I”ll take this with a goal of 100 by the end of the year!

  34. Did 12.5. Planning a redo Sunday. Did 4×2 snatch at 65% right after(gym would be closing soon). Started cleans and shoulders were dead.

  35. BB Gymnastics

    1) 5X2 Snatch From Blocks–140lbs
    2) 5X2 Clean From Blocks– 200lbs
    3) 4X3 Heaving Snatch Balance – 155-165-175×2

    Conditioning
    did 9-6-3
    mu’s
    thrusters 165
    12:28

    goal was to work on doing non false grip mu’s but after the nine couldnt get any more. had to switch to false grip to finish. did thruster all in sets of 3’s

    6/4/4
    hard to get motivated today to go cause ugly day outside with rain and didnt sleep good night before

  36. A: 147
    B: 181
    C: 132, 155, 165, X
    +
    12.5: 85 reps

    M/F/S: 1/3/3

    *Really not happy with this score, took way too much rest in the round of 12 and didn’t have enough time at end. Oly lifts felt easy.

  37. 1) 5X2 Snatch From Blocks (just below knee) @ 75% – rest 75 sec.
    105, 105, 115, 115, 115- these felt great at this weight. Technique tips from Rudy last week are helping immensely
    2) 5X2 Clean From Blocks (just below knee) @ 75% – rest 75 sec.
    155 for all sets.
    3) 4X3 Heaving Snatch Balance – heavy but not max, rest 75 sec. 95, 115, 125, 125

    WOD
    Got 102 reps. A 12 rep improvement over last year. Paced myself almost too much in the beginning. Felt strong in thrusters.

  38. 12.5–Not C2B. Suck at pullups and wanted this to really be a conditioning test–didn’t want to be limited by fatness and inability to get a C2B. Mission accomplished. Haven’t been this gassed in a while.

    107 reps. Pretty happy with this. Kip is definitely improving with midline work.

  39. BB Gymnastics
    1) 5×2 @ 150#
    2) 5×2 @ 195#
    3) 1×3 @ 135#, 1×3 @ 145#, 1×3 @ 155#, 1×3 @ 165#

    Conditioning
    97 Reps (20 Rep PR from last year)

  40. 12.5 – 77 reps. My goal was to get into the 15’s and I did. I’d like to repeat this in a few months and see where I am. Left shoulder is still munged, kipping tears it up. Used a light weight band to assist the C2B’s. Focusing on repairing the shoulder going forward.

  41. 12.5–112 reps. 6 more than last year. Thrusters unbroken–couldn’t do that last year. Took my time on pullups. Did them one at a time. I’ll take it for now. But, of course I want more. It was enough to keep my spot in the top 60 for the South Central, though. That was my goal today, through the Open and for the past year. I wanted to make it to regionals without exhaustion and stress from useless leaderboarding, worrying about what everyone else was doing and redoing Open wods. Mission accomplished. All WODs were one and done. The only one I hate is the burpee WOD. 104 burpees got me 146th place in that WOD, and kept me out of the top 20. Stupid burpees. Maybe that will work to my advantage–and I’ll swoop in and bamboozle the heck out of some folks.

    BTW, are we in shape yet?

    MFS 1/2/2

  42. 12.5 120 reps, 30 reps more than last year. Still not enough to break me into the top 60. I need 128+ if I have any chance.I was at 63 coming in. I think Ive got it, I just need faster transitions. I will be doing it one more time tomorrow.

  43. 85 reps. Meh. Could have pushed a lot harder on the C2B. Fuck me for waiting til sunday.

    On a better note – go look up some of the beasts here on the leaderboard. Better yet, Just look at who’s winning each region, and spot the Outlaws. Holy fuck. This must be very gratifying, Rudy. If anyone has a shred of doubt whether they are in the right spot here….you must be retarded.

  44. 12.5 = 100

    11 reps better. I’m in 45th place right now. Hopefully I don’t drop like a rock overnight. Main goal for this year is to improve my gymnastics/skill stuff. I’ve always neglected it in the past b/c I like working on strength. Had to break my C2B into singles starting in the 12’s.

    Best song ever to workout to when you know you’re ass is on the line…

  45. 1) 5X2 Snatch From Blocks (just below knee) @ 75% – rest 75 sec.
    65lb
    2) 5X2 Clean From Blocks (just below knee) @ 75% – rest 75 sec.
    95lb
    3) 4X3 Heaving Snatch Balance – heavy but not max, rest 75 sec.
    65lb

    WOD 12.5 68 reps (10 more than last year!)

  46. MFS- 7/2/5
    Mood was bad because I am working 72 hrs straight at the firehouse and don’t normally workout there because we’re to busy and our equipment sucks. So I had no bumper weights, no weightlifting shoes, and a pull up bar so close to the ceiling I felt like I was going to hit my head on the c2b pull ups, but needed to get a workout in. Sorry had to bitch a little.

    Strength-
    No blocks so all done from hang position below the knees. Had to set the bar down on some and reset.
    Hang snatch- 155# for all sets
    Hang clean- 195# for all sets
    Heaving snatch balance- 135, 145, 155, 165 suck at these so stayed light since I had no bumper weights

    Conditioning
    Open 12.5
    84 total
    not happy with this. Even with all the shit I didn’t have. Haven,t been doing outlaw programming for more than a week so my performance isn’t,t a reflection of Rudy’s programming but that goes without saying.

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