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Athlete Date Sort Location Workout Name Description Results
Michael Lopez 08/06/2015 The Shoebox Clean It. Jerk It. Thrust It - Strength Sesh STRENGTH

5x2 Front Squat (88-95% of 1RM)

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Make sure you give yourself ample time to rest between sets.
 1st round: 65 lbs
2nd round: 85 lbs
3rd round: 105 lbs
4th round: 135 lbs
5th round: 135 lbs
Performed as RX
Michael Lopez 08/06/2015 The Shoebox Clean It. Jerk It. Thrust It. WOD | Partner WOD 2x9 Minute AMRAP

ROUND 01 (135/95)

03 Squat Cleans
02 Jerks
01 Thrusters

3 Minute Rest

ROUND 02 (175/125)

03 Squat Cleans
02 Jerks
01 Thrusters		 13 reps
Workout Scaled
Michael Lopez 07/13/2015 The Shoebox Birthday Bear I. STRENGTH

5x5 Back Squat (70-78% of 1RM)
5x5 Weighted Tempo Ring Dips (3-0-X-0)

12 Minute Time Cap at each station, so know your numbers - you will not have much time to "find your max".

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II. WOD | for TIME

5 Rounds of:

07 Bear Complex (135/95)*
13 DB Bent Rows (30/25)
35 Double Unders

*Bear Complex = Deadlift, Hang Power Clean, Front Squat, Push Press, Back Squat, Push Press

Advanced: Cluster, Back Squat, Push Press
 30m 05s
Workout Scaled
Michael Lopez 06/29/2015 The Shoebox All for One I. Endurance

10 Minute EMOM

02 Burpees
12 Parallette Lateral Jumps

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II. Core Conditioning

5x7 3-Point Halting Sit-Ups
- Boat Pose, 30 Degrees, Hollow Body
- Pause at each level for 5 seconds

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III. Team WOD | 18 Minute AMRAP

Run to 6th Tree*
Deadlifts (175/125)
DB Push Press (30/25)
Pull Ups
Double Unders

*Run = 6 Reps

One partner will run while the team begins at their respective stations. When runner returns, all athletes will rotate to the next movement.

Individual scores to be recorded.		 115 reps
Workout Scaled