Jennifer Lee

Hometown:
Mount Dora, FL
Gym:
Extinction Crossfit Mount Dora
Gender:
Female
Age:
52
Height:
5' 9"
Weight:
--

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 21s
Workout scaled
Modifications at: med ball situps instead of wall ball situps (10 lb)

18lb KB (2-handed), 13lb KB (1-handed)
Warmup: FLOW FIT X 3
Shoulder Swings ( large circles , forwards backwards)

5 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 		21m 02s
Workout Scaled
09/10/2014 WEDNESDAY SKILL:
Box Back squats - Wide Stance
12x2 @ 80% ( 30 sec rest between sets)

WOD:
10 RFT ( with 15 min Time Cap)
3 Sumo Deadlift High Pulls ( SDHP) @ 70%
3 Muscle ups ( or 5 Pull ups and 5 Push up combo)




15m 00s
Workout Scaled
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 21s
Workout Scaled
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
T 2 B

5O DU'S BETWEEN EACH ROUND 		14m 05s
Workout Scaled
07/02/2014 Super Wednesday SKILL:
Back Squat @ 85% ( 5x3)

WOD: For time

400 m Run
50 Situps
400 m Run
50 Hollow Rocks
400 M Run
50 Sit ups
400 M run
50 Hollow Rocks 		18m 00s
Workout Scaled