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Athlete	Date	Location	Workout Name	Description	Results
Sebastion Dwyer	02/08/2016	Keshequa High School	Badminton Tabata	Badminton Tabata Line Walk Over Push-Ups Line Jumps - Front to Back Line Mountain Climbers - Both Legs Simultaneously Line Taps - Side to Side Log Total Reps	140 reps Performed as RX
Sebastion Dwyer	02/12/2016	Keshequa High School	175	100 jump ropes 50 push ups 25 dips	3m 21s Performed as RX
Sebastion Dwyer	02/23/2016	Keshequa High School	Hockey Heaven	3 Rounds for Time One gym length over running with hockey stick above head 20 hockey stick jump overs One gym length back skipping with stick above head 10 Bench Squats with stick above head	2m 00s Performed as RX
Sebastion Dwyer	11/18/2016	None	Q2-W2 - Sprint Test #2	1 Length of Gym Sprint Test End line to End Line Feet must start behind the black baseline of basketball court Stop clock when chest breaks the opposite baseline of basketball court *Submit as distance rounded to the nearest tenth of a mile	20 ft Performed as RX
Sebastion Dwyer	12/05/2016	None	Q2-W5 3 Move AMRAP	2 Min AMRAP 10 Chest to Floor Push Ups 10 Bench Squats 10 Tuck Jumps Keep Track of Rounds and Reps	3 rounds 7 reps Performed as RX
Sebastion Dwyer	12/09/2016	None	Q2-W6	1 Min AMRAP Agility Ladder Step In Step Outs Start with both feet out side a box on the agility ladder. Step in the box with one foot, then the other foot. Step out of the box with one foot, then the other foot. When both feet have made it back out of the box, that equals one rep.	62 reps Performed as RX
Sebastion Dwyer	12/09/2016	None	Q2-W5 3 Move AMRAP	2 Min AMRAP 10 Chest to Floor Push Ups 10 Bench Squats 10 Tuck Jumps Keep Track of Rounds and Reps	3 rounds 30 reps Performed as RX
Sebastion Dwyer	12/09/2016	None	Q2-W6	1 Min AMRAP Agility Ladder Step In Step Outs Start with both feet out side a box on the agility ladder. Step in the box with one foot, then the other foot. Step out of the box with one foot, then the other foot. When both feet have made it back out of the box, that equals one rep.	76 reps Performed as RX
Sebastion Dwyer	12/13/2016	None	Q2-W7 - 4 Move Total Body	3 Rounds for Time 10 Bench Squats 10 Feet on Bench Push Ups 10 Split Lunges 10 Dips	2m 00s Performed as RX
Sebastion Dwyer	12/13/2016	None	Q2-W7 - 4 Move Total Body	3 Rounds for Time 10 Bench Squats 10 Feet on Bench Push Ups 10 Split Lunges 10 Dips	2m 00s Performed as RX
Sebastion Dwyer	12/15/2016	None	Q2-W8	2 Rounds for Time 5 Wall Walk Ups Bound to Half Bear Crawl To End 5 Tuck Jumps Grapevine to half then switch to opposite lead leg to finish	1m 46s Performed as RX
Sebastion Dwyer	12/15/2016	None	None	5 wall walk ups Bound to half Bear crawl to end 5 tuck jumps Grapevine to half then switch to opposite lead leg to finish	2m 00s Performed as RX
Sebastion Dwyer	12/19/2016	None	Q2-W9	3 Round Jump Around 10 Single Jumps Run to the opposite baseline 5 Clapping Push Ups Skip Back	1m 58s Performed as RX
Sebastion Dwyer	12/21/2016	None	Q2-W10	AMRAP in 2 Min 10 Bench Squats w/10lb Weight Run w/weight to net and back	7 rounds 10 reps Performed as RX
Sebastion Dwyer	01/03/2017	Keshequa High School	Q2-W11	1 MINUTE AMRAP GYM WIDTHS	15 reps Performed as RX
Sebastion Dwyer	01/04/2017	Keshequa High School	Q2-W11	1 MINUTE AMRAP GYM WIDTHS	15 reps Performed as RX
Sebastion Dwyer	01/05/2017	Keshequa High School	Q2-W12 End to End	2 Rounds for Time Endline to Endline 10 Shoulder Taps Lunge to Half Hop On One Foot from half to Endline 20 Calf Raises facing wall Hop on One Foot to Halfcourt Mogul Jumps to Endline (Two foot diagonal jumps)	1m 52s Performed as RX
Sebastion Dwyer	01/06/2017	Keshequa High School	Q2-W12 End to End	2 Rounds for Time Endline to Endline 10 Shoulder Taps Lunge to Half Hop On One Foot from half to Endline 20 Calf Raises facing wall Hop on One Foot to Halfcourt Mogul Jumps to Endline (Two foot diagonal jumps)	1m 42s Performed as RX
Sebastion Dwyer	01/13/2017	Keshequa High School	Q2-W13	2 Rounds for Time 15 Air Squats - butt to ankles down and straight leg stand Frankenstein Walk 10 Shoulder Taps Backward Jog	1m 45s Performed as RX
Sebastion Dwyer	01/14/2017	Keshequa High School	Q2-W13	2 Rounds for Time 15 Air Squats - butt to ankles down and straight leg stand Frankenstein Walk 10 Shoulder Taps Backward Jog	1m 30s Performed as RX
Sebastion Dwyer	01/18/2017	Keshequa High School	Q2-W14	2 Rounds For Time 10 Single Jump Jump Ropes Farmer Walk Across the Gym (Weight in One Hand) 10 Mason Twists w/weight - Weight Touches the Floor Farmer Walk Back Across The Gym (Opposite Hand) 10 Single Arm Side Plank Raise	1m 45s Performed as RX
Sebastion Dwyer	01/19/2017	Keshequa High School	Q2-W14	2 Rounds For Time 10 Single Jump Jump Ropes Farmer Walk Across the Gym (Weight in One Hand) 10 Mason Twists w/weight - Weight Touches the Floor Farmer Walk Back Across The Gym (Opposite Hand) 10 Single Arm Side Plank Raise	2m 25s Performed as RX
Sebastion Dwyer	01/20/2017	Keshequa High School	Q2-W15	21-15-9 Double Leg Mountain Climbers (Both in and out) Bench Squats Line Jumps	1m 40s Performed as RX
Sebastion Dwyer	01/20/2017	Keshequa High School	Q2-W15	21-15-9 Double Leg Mountain Climbers (Both in and out) Bench Squats Line Jumps	1m 35s Performed as RX
Sebastion Dwyer	01/23/2017	Keshequa High School	Q2-W15	21-15-9 Double Leg Mountain Climbers (Both in and out) Bench Squats Line Jumps	1m 35s Performed as RX

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