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Athlete
Date
Location
Workout Name
Description
Results
JC Martinez
04/14/2015
gl east
competitor
50 Alt KB or db snatch 55/35
50 Burpee box jump overs 24/20
200 Double unders
50 Burpee box jump overs
50 alt KB or db snatch
33m 23s
Performed as RX
JC Martinez
04/13/2015
gl east
competitor
3rds of
30 ghd sit-ups
15 clean n jerks @155/105
10 mups
Xtra gymnastic work
38m 50s
Workout Scaled
JC Martinez
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
24m 20s
Performed as RX
JC Martinez
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 5 reps
Workout Scaled
JC Martinez
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 5 reps
Workout Scaled
JC Martinez
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
18m 56s
Workout Scaled
JC Martinez
04/08/2015
gl east
None
5 intervals of
15 cal row
90 ft sled push 2/45 m 1/45 w
15 cal row
15 row facing burpees
Rest 4 min
Skill hs walk
33m 50s
Performed as RX
JC Martinez
04/07/2015
gl east
competitor
3rds
400m run
21 toe to bar
12 snatches @155/105
Scaled weights 135/95 or 115/75
18m 30s
Workout Scaled
JC Martinez
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
33m 26s
Performed as RX
JC Martinez
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
JC Martinez
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
51m 00s
Performed as RX