Shawn Swenson

Hometown:
Unknown
Gym:
Extinction Crossfit Mount Dora
Gender:
Male
Age:
36
Height:
6' 2"
Weight:
205 lbs

September 3, 2014

Performed at: Extinction Crossfit Mount Dora
Workout Name: WEDNESDAY
Description: SKILL:
Partner set of :
1 min = 2 hand Kb swing
1 min = Hand 2 Hand alternating swing
( 1 partner works while other rests till both completed four rounds = 8min each)

Then :
10 Kb Swings , 40 Med ball situps , 20 Kb swings , 30 Med ball situps, 30 Kb Swings, 20 med ball situps , 40 Kb Swings , 10 Med ball situps.
FOR TIME:
Results: 13m 38s
Performed as RX
Warmup: FLOW FIT X 3
Shoulder Swings ( large circles , forwards backwards)

4 similar workouts

Date Name WorkoutDescription Results
09/14/2014 WEDNESDAY SKILL:
PULL UPS ( 10 MIN to work towards max effort) or
RX+ can do 3x 7 Weighted pullups or MU practice

WOD:
25 Pull ups
50 Dead lifts (115/ 95)
50 Push ups
50 Box Jumps
50 Floor Wipers
50 Squats
25 Pull ups 		28m 01s
Performed as RX
09/03/2014 WEDNESDAY SKILL:
Partner set of :
1 min = 2 hand Kb swing
1 min = Hand 2 Hand alternating swing
( 1 partner works while other rests till both completed four rounds = 8min each)

Then :
10 Kb Swings , 40 Med ball situps , 20 Kb swings , 30 Med ball situps, 30 Kb Swings, 20 med ball situps , 40 Kb Swings , 10 Med ball situps.
FOR TIME: 		13m 38s
Performed as RX
09/03/2014 WEDNESDAY SKILL:
Partner set of :
1 min = 2 hand Kb swing
1 min = Hand 2 Hand alternating swing
( 1 partner works while other rests till both completed four rounds = 8min each)

Then :
10 Kb Swings , 40 Med ball situps , 20 Kb swings , 30 Med ball situps, 30 Kb Swings, 20 med ball situps , 40 Kb Swings , 10 Med ball situps.
FOR TIME: 		11m 54s
Performed as RX
08/27/2014 WEDNESDAY SKILL
8X 1 Squat clean/ 2 Front Squat/ 3 Thrusters
( 1st 3 sets build up - then 5 sets AHAP)

WOD:
21. ( DU) 15 ( DU ) .9 ( DU)
CLEANS 135/95 -@95lbs
T 2 B

5O DU'S BETWEEN EACH ROUND 		17m 10s
Performed as RX