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Old 01-27-2012, 08:19 PM   #401
Norm Swann
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Re: The Barn

Roller- clfs, quads, back/shoulders, hips

WU #3: 1 round of:
10 each, arm/leg stretches, 1/2 lap Inch Worm
20 Air Squats, 10 Towel Pull-ups,5 Wall Climbs
10 Toes to Bar, 10 front squat, 55 lb.
10 Shoulder press, 65lb., 10 push press, 75lb., 10 jerk, 85lb.
10 Deadlift, 115 lb. ,10 bench Press, 115 lb.
10 cleans, 65lbs.

Skill:Front Roll 15
Candlestick w/ bent knees/palms on mat 10
Backward Roll 10/10 (looking a little better)

WOD: 8 rounds of:
Run 400m-Rest 90 sec.
Treadmill: 2:07-2:07-2:10-2:10-2:08-2:09-2:01-1:52

15 min. Stretching
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Old 01-30-2012, 02:07 PM   #402
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Re: The Barn

Yesterday: Roller- clfs, quads, back/shoulders, hips

WU #4: 1 round of:
1 Tabata treadmill: 6% slope, 6.5 speed
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 10 OHS, 55 lb.
12 Wrist Pronators @ 5lb , 10 kipping pull-ups
10 Back Squat, 115lb., 10 Sumo Deadlift Highpull, 75lbs
5 Muscle-ups, 3/5

Skill:Front Roll 20
Candlestick w/ bent knees/palms on mat 10
Backward Roll 10/10 (looking better)

WOD: 7 rounds of:
165lb. Front squat: 95lbs., 7 reps
Chest-2-Bar Pull-ups, 7 reps 18:05

15 min. Stretching
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Old 01-30-2012, 10:09 PM   #403
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Re: The Barn

Roller- clfs, quads, back/shoulders, hips

WU: BOSU

Skill:Front Roll 20
Candlestick w/ bent knees/palms on mat 10
Backward Roll 10/10 (looking better)

WOD: "Desforges"
5 rounds for time of:
225 pound Deadlift, 12 reps 185lbs.
20 Pull-ups
135 pound Clean and jerk, 12 reps 75lbs.
20 Knees to elbows 1:05:52

15 min. Stretching
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Old 01-31-2012, 08:18 PM   #404
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Re: The Barn

Roller- clfs, quads, back/shoulders, hips

WU #1: 1 round of:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, 5 Handstand push-ups
12 Wrist Pronators @ 5lb, 10 Burpees
15 Kipping Pull-up, 12 Rev Wrist Curls @ 10lb. dumbbells
25 wheel Sit-ups, 3 Forearm Rolls @ 15lb.
20 assisted one-legged squat: 5lb

Skill:Parallette
5 Planks 1/5
5 Handstands 2/5

WOD: 5 rounds for time:
5 Hanging ring extentions
5 Forward Rolls
5 backward Rolls
10 Sot Presses @ 45 lbs. Rx14:29
Compare to 12/10/11 @ 18:45

15 min. Stretching
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Old 02-03-2012, 08:39 PM   #405
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Re: The Barn

Roller- clfs, quads, back/shoulders, hips

WOD: For time:
30 HSPU (I used 1 AbMat)
40 Pull-ups
50 KBS 1.5 pood
60 Sit-ups
70 Burpees 35:29

15 min. Stretching
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Old 02-04-2012, 08:39 PM   #406
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Re: The Barn

Roller- clfs, quads, back/shoulders, hips

WU #3: 1 round of:
10 each, arm/leg stretches, 1/2 lap Inch Worm
20 Air Squats, 10 Towel Pull-ups, 5 Wall Climbs
10 Toes to Bar, 10 front squat, 55 lb. , 10 Shoulder press, 55lb.
10 push press, 65lb., 10 jerk, 75lb., 10 Deadlift, 115 lb.
10 bench Press, 115 lb. , 10 cleans, 65lbs.

Skill and exercise of the month=HSPU 5 total

WOD: "Rahoi" AMRAP in 12 mins. of:
12 24" Box Jumps
6 95lb. Thrusters (I did 90lbs.)
6 Bar Facing Burpees 3 + 12

15 min. Stretching
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Old 02-05-2012, 06:25 PM   #407
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Re: The Barn

WU #4: 1 round of:
1 Tabata treadmill: 6% slope, 6.5 speed
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 10 OHS, 55 lb.
12 Wrist Pronators @ 5lb , 15 butterfly pull-ups
10 Back Squat, 115lb., 10 Sumo Deadlift Highpull, 75lbs.
10 TGU, 20 lb., 10 Chest to Bar Pull-ups
5 Muscle-ups 4/5

Skill: HSPU 5 + 5 month=10 total for month

WOD: Clen & Jerk 1-1-1-1-1-1-1
75-85-95-105-115-120(F)-120(F)
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Old 02-07-2012, 07:43 PM   #408
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Re: The Barn

WU: BOSU 30 min. TBWO #1

Skill: HS & HSPU 5 + 10 month=15 total for month

AMRAP in 15 mins. of:
135 lb. push press, 7 reps 75lb.
135 lb. OHS, 10 reps 75 lbs.
15 GHD sit ups Tom's Bench 3+7

15 min. Stretching
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Old 02-08-2012, 08:28 PM   #409
Norm Swann
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Re: The Barn

Roller- clfs, quads, back/shoulders, hips

WU #1: 1 round of:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, 5 Handstand push-ups
12 Wrist Pronators @ 5lb,10 Burpees
15 Kipping Pull-ups ,12 Rev Wrist Curls @ 10lb. dumbbells
25 wheel Sit-ups, 3 Forearm Rolls @ 15lb.
20 assisted one-legged squat: 5lb

Skill: HS & HSPU 5 in WU + 10 in Skill + 15 month=30 total for month

WOD: 3 rounds for time of:
275lb. Deadlift, 10 reps 185lb.
50 DU 10:24

15 min. Stretching
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Old 02-09-2012, 10:40 PM   #410
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Re: The Barn

Thursday
Roller- clfs, quads, back/shoulders, hips

WU #2: 1 round of:
9 Forward Rolls, 9 Backward Rolls , 10 Box Jumps, 24,
25 Wall Ball Sit-ups: 4 lb. ball @ 4 from wall
1/2 lap Weighted lunges, 45 lbs.
10 Wall Ball @ 15lb (2 fer 1s), 10 Ball Cleans, 22lb
20 Rock Ring Rows, 15 Kettlebell swings, 1.5 pood
25 bench situps, 10 dips

Skill: HS & HSPU 10 in Skill + 30 month=40 total for month

WOD: 5 rounds for time of:
12 Wall ball Shots, 20 lb. 22lb.
12 Toes-2-Bar 13:01

15 min. Stretching
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