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Athlete Date Sort Location Workout Name Description Results
Freddy Rojas 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 08s
Performed as RX
Freddy Rojas 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
 9 rounds 1 reps
Workout Scaled
Freddy Rojas 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 26s
Performed as RX
Freddy Rojas 04/03/2015 gl east wod2 1 min on 1 min off pullups until u complete 100 reps

Mobilize shoulders and lats after		 11m 20s
Performed as RX
Freddy Rojas 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


 18m 48s
Workout Scaled
Freddy Rojas 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 3 reps
Performed as RX
Freddy Rojas 04/01/2015 gl east None 1k easy run

Mobilize stretch

400m run + 12 hspu (kipping) x4 rest 90 sec
800m run + 12 chest to bar pu x2 rest 2:30
1 mile run + 5 rope climbs (legless if possible) 15ft

Rest as needed
44m 20s
Performed as RX