Outlaw Open WOD

Dec 22nd, 2012

Category: Competitor

Outlaw Open WOD

Beware of the Barbell

Warm up – Fish Game – stretching, warm up the deadlift, c & J and pull ups

 WOD
15 minutes to:
Run 1 mile – for time.
With the remainder of the 15 minutes: Establish a 5RM Deadlift.  Warm the deads prior to the run and try to only make one or two attempts so you have time to recover before the next run.

15 minutes to:
Run 1 mile – for time.
With the remainder of the 15 minutes: 1 attempt – Max Effort Unbroken Set of Pullups

Notes: Athletes are allowed one “mulligan” of less than 15 reps.

15 minutes to:
Run 1 mile – for time.
With the remainder of the 15 minutes:  Establish a 1RM Clean and Jerk

These 15 minute increments run back to back to back.  Your score is your 3 individula mile times, your 5rm deadlift, your max set of pull ups and your max c&j

After Party = Mash Party – spend 20 mins mashing your calves, hammys and/or problem areas.

DISCUSSION 4 Comments

  1. Andrea 12/22/2012 at 7:49 pm

    Did a mix of workouts:
    Max clean and jerk:got up to 175
    -Alt. emom 12: 5 hspu, 12 ttb, 10 20lb wall balls
    – emom 10: 1 power snatch, 1 squat snatch- up to 125
    – emom 10: 5 stoh @115 + 20 du
    – emom 10: 4 ring dips
    – 2 mile run: 12:57

  2. Schurko 12/22/2012 at 5:57 pm

    Run: 6:40, 6:45, 7:16
    DL: 365 — should’ve done 385
    Pull-ups: 20
    C&J: 255#

    Did gymnastics WOD after — 11:10
    5 MUps per round
    12-9-6 Front squats @ 255#

  3. JWhite 12/22/2012 at 5:15 pm

    Run: 5:31, 5:49, 6:10
    Deads: 385
    Pull-Ups: 30
    C & J: 185 (legs and back had nothing left)