Re: The Shed 'O Pain
 

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1 pood (1.5 is RX)
40 Double-unders
27:35
Forearms are toast.

Re: The Shed 'O Pain
 

TGU's 6-5-4-3-2-1/20-35-45-53-72-72
Boulder Problem
10 Pronators-each arm
6 Rounds

Bouldered for additional 30 minutes. Right arm is getting stronger every session. I was able to do a bar muscle up.:)

Re: The Shed 'O Pain
 

Treadmill Run
Warm up
2.5 minutes @ 4.0mph-1% incline
2.5 minutes @ 6.0mph-1% incline
30 seconds run + 30 seconds rest @8.0-8.5-9.0-9.5-10

Workout
60 seconds work + 60 seconds rest - 8 rounds @ 7.1mph-12% incline

5 minute walking cooldown

Heading to Las Vegas tomorrow with the wife.

Re: The Shed 'O Pain
 

Back from epic adventures in Las Vegas... I thought the wife and I were goners on the flight out. Very scary for about 5 minutes.:holysheep: Other than the flight mishap, we had a great time siteseeing, seeing a show, and even did a little gambling. We ended up about $30 in the hole. We even took a gandola ride at the Venetian. Fun.

Did an easy workout today. I am a little sleep deprived. We didn't sleep for the last 30 hours of the trip.

5 pull ups
10 Push ups
15 Air Squats
1 Boulder problem
10 Pronators each arm
5 Rounds.

Did some mobility work between rounds. Also bouldered for about an additional 15 minutes.

Merry Christmas.

Re: The Shed 'O Pain
 

Warm Up:
Air-Dyne 0.5 Mile
15 Wallballs 20#
15 Sit Ups
3 Rounds

6 Burpees
3 TGU's each side 1 pood
10 Rounds
28:58

10 Kettlebell Swings
10 Box Jumps 24"
2 Muscle Ups
10 Rounds
27:55

A bit of a grind. More mental than physical.

Re: The Shed 'O Pain
 

Warm Up
10 Boulder Problems
5 sets of pronators-10 each side

Fingerboard WOD-40 Minutes
Worked in 5 sets of 5/Split squat-Holding 20#

Re: The Shed 'O Pain
 

Treadmill Run
Warm up
2.5 minutes @ 4.0mph-1% incline
2.5 minutes @ 6.0mph-1% incline
30 seconds run + 30 seconds rest @8.0-8.5-9.0-9.5-10

Workout
60 seconds work + 60 seconds rest - 8 rounds @ 7.2 mph-12% incline

5 minute walking cooldown

Re: The Shed 'O Pain
 

1 Problem
10 GHD Sit-Ups
10 Back Extension 0-10-20-35-45
10 Pronators-each arm
5 Rounds

1 Problem
5 Front Squats/95-105-115-125-135 (only 3 reps on 135 set)
10 reverse wrist curls
5 Rounds

1 Problem
5 HSPU
5 Rounds

5 Inverted Rows
1 Problem
5 Rounds

Re: The Shed 'O Pain
 

It is now the fifth day into my eleven day climbing trip to Red Rocks canyon in Las Vegas, Nevada. The weather has been absolutely incredible! It was so hot in the sun today, that I was climbing without a shirt. The hardest route I've gotten on so far was a 5.12a/b at the Dog wall called K9. Apparently, some key holds have broken at the crux. I was not able to do the move. I had to pull past the crux to finish it. Yesterday was a rest day that we spent walking the strip and then went to see Cirque du Solei that evening. Wow! Those performers are awesome! I'll post a full trip report when I get back.

Re: The Shed 'O Pain
 

TGU's 6-5-4-3-2-1/20-35-45-53-72-72
1 Boulder Problem
10 Pronators each arm
6 Rounds

1 Boulder Problem
5 Dips
10 Reverse Wrist Curls
7 Rounds

1 Boulder Problem
Push Ups/15-15-14-14-14-14-14/100 Total
7 Rounds

Jeff, sounds like you are having a good time! Kent and I are planning to go to PR next Saturday. Let me know if you are interested. Enjoy the rest of your trip. Climb something hard!