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Old 12-27-2013, 06:38 PM   #661
Norm Swann
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Re: The Barn

Dec 24 with Andrew and Jennifer

7 rounds for time of:

7 Burpees
7 Sit-ups
7 Toes to Beam
7 Push-ups
7 Air Squats
7 sec. chin over beam hold
7 up and backs(about 30')
26:21

Great working out with my son and his wife!
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Last edited by Norm Swann; 12-27-2013 at 06:47 PM..
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Old 12-28-2013, 08:49 AM   #662
JT Kalnay
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Re: The Barn

Nice WOD Norm!

And yes getting in the work with family is most excellent.
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Old 01-02-2014, 06:09 PM   #663
Norm Swann
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Re: The Barn

Thanks JT!

Climb at The Barn: 14 routes
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Old 01-05-2014, 07:07 PM   #664
Norm Swann
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Re: The Barn

WU: Arm and leg swings
50 Singles
25 Situps
8 Kipping pullups
3 Forearm rolls
10 Wrist pronators

10 reps on reverse hyper @ 50 lbs.
Shoulder Press; 5 reps of: 25-30; 10 reps of 30 1 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 45-50; 10 reps of 60 1 min. rest in-between
15 reps on reverse hyper @ 50 lbs.

WOD: 3 rounds for time of:
4 Burpee Ring Dips
10 Box Jumps, 20"
12 DU
15 Air Squats 9:45 Compare to 8/13/13(7:49) and 6/16/13(10:55)

Roller
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Last edited by Norm Swann; 01-05-2014 at 07:16 PM..
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Old 01-06-2014, 07:17 PM   #665
Norm Swann
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Re: The Barn

WU: Arm and leg swings
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
30 Situps
5 Dips
2 Wall climbs

10 reps on reverse hyper @ 50 lbs.
Shoulder Press; 5 reps of: 25-30; 10 reps of 30 1 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 45-50; 10 reps of 60 1 min. rest in-between
15 reps on reverse hyper @ 50 lbs.

WOD: AMRAP IN 10 mins. of:
5 Pullups
10 Pushups
15 Air Squats 6+(10+7) Compare to 7+(5+10+10) on 8/28/13
and 5+(5+10+1) on 5/31/13

Roller
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Last edited by Norm Swann; 01-06-2014 at 07:21 PM..
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Old 01-06-2014, 07:27 PM   #666
Tim Babcock
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Re: The Barn

It's good to see you back at it! I hope you have a good year training. Stay healthy!
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Old 01-07-2014, 06:57 PM   #667
Norm Swann
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Re: The Barn

Thanks Tim.

Climb at The Barn: 16 routes
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Old 01-10-2014, 07:23 PM   #668
Norm Swann
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Re: The Barn

WU: Arm and leg swings
20 Situps
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
3 Wall climbs
10 KBS @ 20 lbs.

15 reps on reverse hyper @ 50 lbs.
Shoulder Press; 5 reps of: 25-30; 10 reps of 30 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 45-50; 10 reps of 60 1.5 min. rest in-between
15 reps on reverse hyper @ 50 lbs.

WOD: 3 rounds for time of:
4 Ring Dips
8 Man on Fire Burpees
16 Situps
Run 300m (treadmill) 13:09
Compare to 6/25/13 11:55

Roller
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Old 01-10-2014, 07:49 PM   #669
JT Kalnay
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Re: The Barn

That reverse hyper is a device fashioned in hades...
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Old 01-13-2014, 07:44 PM   #670
Norm Swann
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Re: The Barn

The reverse hyper helps keep my back out of hades

Jt, have you considered the Cleveland Hiking Club for help with your Peru training? I saw Kel at the CRG on Sat. He hikes a lot with them; he made it sound intense (steep hills, mud, creeks etc.)
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