9-27-2016

WARM UP:

Jog 1 Lap

2 RNFT
5 Pushups
10 Hollow Rocks
15 Air Squats

Jog 1 Lap – Sprint Up Hill – Walk Back In

1 Thoracic MOB and 1 Front Rack MOB

Barbell Warm Up:

1 RNFT
10 RDLs
10 Front Squats
10 RDLs
10 Back Squats

PART 1:

5 Rounds NFT – 15 Min Clock

A1. 5 Front Squats – If you know your 1 RM aim for 75%

A2. 5 Strict Chin Ups – Advanced 5 Sets for Max 2 Rep Weighted Chin Up

PART 2:

FITNESS:

15 Min AMRAP
10 Alt Reverse Lunges with Barbell on Back 45/25 – bar comes off the floor
10 Push Press with same Barbell
10 OHS or Front Squat same Barbell
10 Pushups

SPORT:

5 Rounds for time:
7 Squat Cleans 155/115
14 Swings 70/44

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 12

**When you open the spreadsheet there will be a typo. It will say Week 11 when it is actually Week 12