9-30-2016

WARM UP:

Jog 1 Lap

1 RNFT
15 Air Squats
10 Pushup Plus
10 Pushups
10 Dead Bugs
10 Glute Bridges

1 Thoracic MOB and 1 Front Rack MOB

Barbell Warm Up:

2 RNFT
3 RDLs
3 Muscle Cleans
3 Front Squats
3 High Hang Squat Cleans

PART 1:

SPORT:

Climb the ladder. If you miss a lift you have to REPEAT IT. If you make a lift you HAVE to ADD WEIGHT. How much weight you decide to start with on the barbell is up to you!

9 Attempts – Once Every :90 Sec
3 TNG Squat Cleans

FITNESS:

If you successfully complete the lift with good technique – add weight until your technique suffers than back off and lower the weight.

9 Attempts – Once Every :90 Sec
3 Hang Squat Cleans (BELOW KNEE) – bar may be dropped between reps

PART 2:

SPORT:

Men – With a Partner. Both partners MAY WORK at the same time. Only 1 Ring Set Up per Team and One Bike Per Team.

Break up the work however you see fit.

Complete in Any Order for time:

60 Ring Muscle Ups
120 Cals on Assault Bike

Women – With a Partner. Both partners may work at the same time. One Bike or Rower Per Team.

Break up the work however you see fit.

Complete in Any Order for time:

30 Bar Muscle Ups or 60 C2B Pullups
120 Cals on Assault Bike or 100 Cals Rowing

FITNESS:

3 Round for time:
Run 1 Lap
3 Hang Squat Cleans Using Your Last Weight from Part 1
2 Rounds of “CINDY”

1 Round of “CINDY”= 5 Pullups, 10 Pushups, 15 Air Squats

Scale to:

3 Pullups, 6 Pushups, 9 Squats

or

OLYMPIC WOD

Download Outlaw Barbell Cycle Week 12