Re: The Barn
 

1/12/14 CRG with Robert

Re: The Barn
 

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

15 reps on reverse hyper @ 50 lbs.
Shoulder Press; 5 reps of: 30-35; 10 reps of 35 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 50-65; 10 reps of 65 1.5 min. rest in-between
15 reps on reverse hyper @ 50 lbs.

WOD: 3 rounds for time of: (Treadmill broke again-had to change WOD)
25 Situps
20 DU
15 WBS w/basketball
10 Pushups
5 Pullups (2:51-3:21-3:52) Total: 10:05

Roller

Re: The Barn
 

WU: Arm and leg swings
10 Wrist Pronators
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
15 WBS @ 4 lbs.
15 KBS @ 20 lbs.
10 Wrist Pronators

15 reps on reverse hyper @ 50 lbs.
Shoulder Press; 5 reps of: 30-35; 10 reps of 35 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 50-65; 10 reps of 65 1.5 min. rest in-between
15 reps on reverse hyper @ 50 lbs.

WOD: For time:
30 Situps, 25 DU, 5 Dips
25 Situps, 20 DU, 4 Dips
20 Situps, 15 DU, 3 Dips
15 Situps, 10 DU, 2 Dips
10 Situps, 5 DU, 1 Dips 11:25

Roller

Re: The Barn
 

Thursday: Hot Yoga, 1 hour

Today:
WU: Arm and leg swings
10 Wrist Pronators @ 2.5 lbs
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
40 Situps
15 WBS @ 4 lbs.
15 KBS @ 20 lbs.
10 Wrist Pronators @ 2.5 lbs

15 reps on reverse hyper @ 50 lbs.
Shoulder Press; 5 reps of: 30-35; 10 reps of 35 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 50-65; 10 reps of 65 1.5 min. rest in-between
15 reps on reverse hyper @ 50 lbs.

WOD: 3 rounds for time of:
17 Air squats
7 T-2-B
5 Ring Dips
3 Wall Climbs 12:01

15 reps on reverse hyper @ 50 lbs., Roller

Re: The Barn
 

CRG with Robert and Nahomi

Re: The Barn
 

The Barn with Robert and Nahomi

Re: The Barn
 

Friday: Mobility work

Re: The Barn
 

WU: Arm and leg swings
10 Wrist Pronators @ 2.5 lbs
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
15 4lb. ball throw Situps
15 WBS @ 4 lbs.
15 KBS @ 20 lbs.
10 Wrist Pronators @ 2.5 lbs

15 reps on reverse hyper @ 50 lbs.
Shoulder Press; 5 reps of: 30-35; 10 reps of 35 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 55-60; 10 reps of 65 1.5 min. rest in-between
15 reps on reverse hyper @ 50 lbs.

WOD: 3 rounds for time of:
20 Sit-ups
17 DU
12 Pullups
7 Pushups
5 Burpees (Hit the wrong button, not sure of time.)

Mobility: focus on right elbow
______

Re: The Barn
 

Saturday:

CRG with Robert and Nahomi and Ken

Re: The Barn
 

WU: Arm and leg swings
10 Wrist Pronators @ 2.5 lbs
50 Singles, 25 x-overs, 50 alt footstep, 25 DU
15 4lb. ball throw Situps
15 WBS @ 4 lbs.
15 KBS @ 20 lbs.
10 Wrist Pronators @ 2.5 lbs

15 reps on reverse hyper @ 50 lbs.
Shoulder Press; 5 reps of: 30-35; 10 reps of 35 1.5 min. rest in-between
Deadlift-Bench-Squat; 5 reps of: 55-60; 10 reps of 65 1.5 min. rest in-between
15 reps on reverse hyper @ 50 lbs.

WOD: 3 rounds for time of:
20 Sit-ups
17 DU
12 Pullups
7 Pushups
5 Burpees 2:51-3:38-3:31 10:00

Mobility: focus on adductors and glutes