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Athlete Date Sort Location Workout Name Description Results
john alarcon 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
30m 50s
Performed as RX
john alarcon 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
 21m 20s
Performed as RX
john alarcon 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 52s
Performed as RX
john alarcon 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 52s
Performed as RX
john alarcon 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
37m 12s
Performed as RX
john alarcon 04/02/2015 gl east None Work up to heavy double deadlift then..

Wod
21 min amrap (easy pace)
2 deadlifts @315
30sec hs hold
1 min plank hold

 9 rounds 3 reps
Performed as RX
john alarcon 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
48m 53s
Performed as RX