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Athlete Date Sort Location Workout Name Description Results
Erik Nevarez 04/13/2015 gl east competitor 3rds of
30 ghd sit-ups
15 clean n jerks @155/105
10 mups

Xtra gymnastic work
 31m 20s
Performed as RX
Erik Nevarez 04/11/2015 gl east competitor 1 lap oh CARRY
100 ft plate drag
100 ft oh lung with plate
21 burpee pull up
9 wall climb

1 lap oh CARRY
100 ft plate drag
100 ft oh lung with plate
15 burpee pull up
7 wall climb

1 lap oh carry
100 ft plate drag
100 ft oh lung with plate
9 burpee pull up
5 wall climb
 22m 40s
Performed as RX
Erik Nevarez 04/10/2015 gl east None 20 min amrap
2 cleans 185-245m 125/165w( pick a weight that won't cause u to stop for a while. Heavy but fast)
3 mups
8 pistols 4/4

-1 lap around gym to start and every 5th min @20 min mark 1mile run
 7 rounds 2 reps
Workout Scaled
Erik Nevarez 04/09/2015 gl east competitor Wod
50 shoulder to oh 95/65
5 heavy med ball over shoulder
1 legless rope climb
40 shoulder to oh
5 heavy med ball over
1 legless
30/5/1
20/5/1
10/5/1

 26m 12s
Workout Scaled
Erik Nevarez 04/07/2015 gl east competitor 3rds
400m run
21 toe to bar
12 snatches @155/105

Scaled weights 135/95 or 115/75
 26m 40s
Workout Scaled
Erik Nevarez 04/06/2015 gl east None 100 dubs

5rds
10 wAllball shots- kb swings 55/35
3 deadlifts 205/135

-200 singles

5 rds
10 wallball shots- kb swings
3 cleans 205/135

-200 singles

5 rds
10 wall ball shots- Kb swings
3 clean n jerk 205/135

100 double unders

-Scaled weights for gym185/125
-if no dubs it will be 200 singles

Give gym and comp option to choose with wb or kb swings. Same count





 45m 42s
Workout Scaled
Erik Nevarez 04/03/2015 gl east wod1 3rds of
30 ghd situps
7 cleans 225/155
4 muscle ups -scaled bar mups or 8 strict ring pullups

Rest 10 min then wod 2


 26m 40s
Workout Scaled
Erik Nevarez 04/03/2015 gl east wod2 1 min on 1 min off pullups until u complete 100 reps

Mobilize shoulders and lats after		 11m 23s
Performed as RX
Erik Nevarez 04/02/2015 gl east None Work up to heavy double deadlift then..

Wod
21 min amrap (easy pace)
2 deadlifts
30sec hs hold
1 min plank hold

 8 rounds 2 reps
Performed as RX