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Rip Ortega

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May 7, 2012

Performed at:	CrossFit ATP
Workout Name:	WOD
Description:	WOD 15-12-9 Thruster-F95/135- 65 could have gone a little heavier Burpees - KB Snatch-F16kg/M24kg
Results:	15m 13s Workout scaled
Modifications at:	65lb thrusters KB 16kg
Warmup:	800 meters - Row Front squat 5-5-5-5-5-5- bar,55,65,75,75,75 * up in weight each set
Athlete's Notes:	Food, Stayed on track, little bit of bread for sub

15 similar workouts

Date	Name	WorkoutDescription	Results
06/25/2012	BMB WOD 2	WOD 50 Buy in Hang Power Cleans-F65/M95 - bar OHS-10 reps - Bar KB Farmers carry in the rack-F12kg/M16kg- 16kg	9m 14s Workout Scaled
05/07/2012	WOD	WOD 15-12-9 Thruster-F95/135- 65 could have gone a little heavier Burpees - KB Snatch-F16kg/M24kg	15m 13s Workout Scaled
04/24/2012	WOD	WOD: 21-15-9 Sumo Deadlift High-Pull (F65/M95)- 65lb Pull-ups- 21 and 15 box - 9 kipping	7m 32s Workout Scaled
02/29/2012	WOD	5-3-1 program Backsquat-1 Rm- 185 could have gone heavier WOD 1-2-3-4-5-6-7-8-9..... Complete as many in 20 min. of:- 15 min did 8 rounds Front Squat-F95/M135- 65lb HSPU- box KB OH Swing-F16/M24- 16 T2R- much improved continue to focus on core making gains in all workouts as a result	Workout Scaled
02/28/2012	WOD	WOD 400 meters to start- row 21-15-9 SDLHP-F75/M115- 65lb Box jump-step up no jumping with achilles Pushup release- strong on this exercise 400 meters to finish- row	14m 19s Workout Scaled
02/27/2012	WOD	10 minutes to find: Strict Press-1 Rm -85lb WOD AMRAP in 15 minutes- completed 4 rounds 3 Muscle ups- modified 6 OHS F75/M115- bar 9 Wallballs- 14 lbs good form 12 Situps (ab mats) 15 Dubs- 45 modified	4 rounds 0 reps Workout Scaled
02/22/2012	WOD	WOD Five rounds Back squat-10 reps F95/M135-75lb Windshield wipers-10 reps R/L HSPU-10 reps- box 100 meters sprint- first time since hamstring pull did not go full speed	28m 45s Workout Scaled
02/13/2012	WOD	WU 400 meters - Row Snatch Balance-mini Tabata (8 rounds) WOD Four rounds 5 Burpee wall jumps - no Prob 10 OHS-F75/M115 - bar good form 15 Pullups - good look at butterflies 20 Wallballs - 14, 14, 14, 10	20m 52s Workout Scaled
02/08/2012	WOD	WU Joint Mobility 800 meters- Rowed Agility ladder WOD Eight rounds: Power Snatch-5 reps F65/M95- bar OHS-5 reps F65/M95- bar Parallettes pass thru-5 reps- box Dubs-30 reps - 90 sgls 100 meters- walk and slow jog	35m 43s Workout Scaled
01/31/2012	WOD	WOD Back Squats- 50 reps F55/M75- 65lb Rope Climbs-5 (mod 15)- mod Back Squat 40 reps Rope Climbs-4 (mod 12) Back Squat 30 reps Rope Climbs-3 (mod 9) Back Squat-20 reps Rope Climbs-2 (mod 6) Back Squats-10 reps Rope Climbs-1 (mod 3)	19m 05s Workout Scaled
01/30/2012	WOD	WU Joint Mobility "Randy" 75 Power Snatches-F55/M75- 45lb - 7:53 WOD 21-15-9 Split Jerk-F95/M135- 65lb HSPU- new box modifies head through window 400- slow jog first time 3 months	20m 55s Workout Scaled
01/25/2012	WOD	WU Mini Tabata PVC Power Snatch Mountain Climbers WOD AMRAP 4 blocks of 5 min each Wall Walks-3 - rx at least 1 each round Strict Pullups-5- rx 2-3 each round Back Squats-7 (F95/M135)- 65lb good form	4 rounds 128 reps Workout Scaled
01/23/2012	WOD	WU Mobility drills 800 meters- Rows WOD Four rounds Snatch-12 reps F65/M95- 45 oh back squat Tire pull- 200ft- 25lb Side shuffle(low)-200 meters Dubs-30 mod 90- Row 400 meters	32m 50s Workout Scaled
01/20/2012	WOD	WU 10 minutes jumprope 1min/burpees 1min Modified - 10 min Row WOD 1-2-3-4-5-6-7-8-9........... in 15 minutes Cleans-F95/M135 Jump Slamball T2R	8 rounds 0 reps Workout Scaled
01/13/2012	WOD	WU Agility Ladder Mobility drills WOD AMRAP 200 meters Sled push-100ft (Low Bar) Wall Jump-2 jumps Power Snatch-3 reps F75/M115	5 rounds 0 reps Workout Scaled