Hugified The Outlaw Way

Went into the box today for a different kind of WOD. I've been doing the hugified work the past four weeks with Justin aka Ninjow on Friday's. I got a tweet last night from him saying be ready for the Outlaw way.

For those that don't know what the Outlaw way is check out http://outlawcoach.wordpress.com/ .

This is taking the crossfit WOD's to another level of fitness. It's 4, 6, and 12 week cycles. They mostly focus the 6 weeks on a main lift (Clean and Jerk or Snatch), a main gymnastic (ring work, HS work, or bar work), and some sort of squat percentage wave. Also programmed is at least some of our met-cons to help develop any of the things we’re working on. If it’s a HS Walk cycle, I might program Shoulder Touches as part of a daily WOD, or if it’s a Snatch wave, it might program Muscle Snatches as part of the metcon or something along those lines. It's more games/ competition format training, and is freaking hard! I loved it!

I got to do my first Outlaw WOD with Ninjow and Jason Gear two absolute bad asses. I had to go balls to the wall to try and keep up with them.

OUTLAW

WOD 1 - 8 min AMRAP
12 wall balls - 20#
12 pull-ups - blue band
50 double unders

Rest 12 minutes.

WOD 2 - 15 minute establish a 3 RM Hang Squat Snatch

Rest 5 minutes.

WOD 3
7 muscle ups - jumping
21 box jumps - 24 in
35 KB swings - 35#
35 push-ups
5 muscle ups
21 box jumps
35 power cleans - 95#
35 burpees
3 muscle ups
21 box jumps
35 GHD - regular sit-ups
35 push jerks - 95#

WOD 1 - 2 rounds
WOD 2 - 85# 3 rep MR
WOD 3 - 25:46 time