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Old 01-02-2011, 10:41 AM   #121
Norm Swann
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Re: The Barn

20 routes on climbing wall: Blue and Dyno#2 IC.
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Old 01-03-2011, 09:44 AM   #122
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Re: The Barn

BOSU 15 min. complete core workout

3 rounds for time of:
Run 400 meters
30 Overhead squats, 45 pounds
21 Pull-ups
23:34
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Old 01-04-2011, 09:26 AM   #123
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Re: The Barn

BOSU 15 min. complete upper body workout

Front Squat: 70-75-80-85-90, 3 reps each
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Old 01-05-2011, 09:30 AM   #124
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Re: The Barn

BOSU 15 min. complete core workout

"Fran"
3 rounds, 21-15-9 reps, for time of:
45 pound Thruster
Pull-ups
9:36
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Old 01-06-2011, 10:36 AM   #125
Norm Swann
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Re: The Barn

20 routes on climbing wall: Blue and Dyno#2 IC.
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Old 01-07-2011, 10:25 AM   #126
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Re: The Barn

BOSU 15 min. complete body workout

"Rankel" AMRAP in 20 minutes of:
100 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings,20lb.
Run 200 meters
5 rounds + 6 deadlifts+1 Burpee pull-up
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Old 01-08-2011, 10:55 AM   #127
Norm Swann
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Re: The Barn

BOSU 15 min. complete body workout

Five rounds for time of:
5 Wall climbs
10 Toes to bar
20 Box jumps, 20" box
28:28
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Old 01-09-2011, 12:10 PM   #128
Norm Swann
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Re: The Barn

BOSU 15 min. complete body workout

Weighted Pull-ups
25lb.-35-45-55-65-70-75 @ 1 rep each. 164lb. BW

This WOD was fun. Wore my climbing harness. The last set was w/ 45 lb. weight attached to harness. Put slings over each shoulder with 10lbs. + 5lbs. attached to each side.
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Old 01-10-2011, 10:27 AM   #129
Norm Swann
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Re: The Barn

20 routes on climbing wall: Blue and Dyno#2 IC.
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Old 01-11-2011, 03:40 PM   #130
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Re: The Barn

BOSU 15 min. complete body workout

3 rounds for time of:
6 Dips
30 Wall Ball Shots, 15 lbs.
12 Assisted Handstand push-ups
55lb. Power Clean, 15 reps.
21:28
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