The Barn

[Norm Swann]

Roller- clfs, quads, back/shoulders, hip

WU #5: 1 round of:
10 each, arm/leg stretches, 25 wheel Sit-ups
10 Wall Ball @22lb, 10 Chest to Bar Pull-ups
10 Shoulder press, 55lb., 10 cleans, 65lbs.
10 OHS, 45 lb.(rt. shoulder sore?), 5 bouldering 5/6

Skill: MU= 0 for August
HSPU=0 for August

WOD: 8 rounds w/90 sec. rest between rounds of:
Run 400m
Post total time not including 8th rest; 24:50
1:48-1:41-1:41-1:44-1:45-1:50-1:47-1:40

15 min. Stretching

[Norm Swann]

Roller- clfs, quads, back/shoulders, hip

WU #6:
50 Singles,25 x-overs,50 alt. footstep, 25 DU
10 Burpees , 10 Ball Cleans, 22lb
25 bench situps, , 15 butterfly pull-ups
10 Toes to Bar, 10 Snatches, 65lbs.
5 bouldering routes 5/6

WOD: Bench Press 3-3-3-3-3 110-115-120-125-130

15 min. Stretching

[Norm Swann]

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

WU #7:
9 Forward Rolls, 9 Backward Rolls
12 Rev Wrist Curls @ 10lb. dumbbells
20 Rock Ring Rows, 10 jerk, 75lb.
10 Sumo Deadlift Highpull, 75lbs.
10 Towel Pull-ups, 10 TGU, 20 lb.
5 bouldering routes 5/5

WOD: AMRAP in 15 minutes, with 10 reps each of:
KBS, 2 pood, 1.5 pood
Box Jump, 24"
Ring dips 4 + 22

15 min. Stretching

[Norm Swann]

Roller- clfs, quads, back/shoulders, hip

WU #8:
BOSU B
5 bouldering routes 5/6

WOD: Clean and Jerk 3-3-3-3-3
65-75-85-95-105

15 min. Stretching

[Norm Swann]

Roller- clfs, quads, back/shoulders, hip

WU #9:
Rock Ring 10 min. workout (25 sec. on last skill)
Crackboard

Skill: MU= 0 for August
HSPU=0+5(3+2) in skill=5 for August

WOD: "Michael" 3 rounds for time of:
Run 800m (3:56-4:24-4:12)
50 Back Extensions. 25 Bench sit-ups
50 Sit-ups 28:08

15 min. Stretching

[Norm Swann]

Roller- clfs, quads, back/shoulders, hip

WU #1: 1 round of:

50 Singles,25 x-overs,50 alt. footstep, 25 DU
50 Situps, , 5 Handstand push-ups
10 front squat, 65 lb. , 15 Kipping Pull-ups

3 Forearm Rolls @ 15lb., 20 one-legged squat:4/20
5 bouldering routes
 5/6
Roller- clfs, quads, back/shoulders, hip

Skill: MU= 0 for August
HSPU=5+5(4+1) in WU=10 for August

WOD: 5 rounds for time of:
275 lb. Deadlift, 5 reps. 200 lbs.
10 Burpees 7:59

15 min. Stretching

[Norm Swann]

Tuesday-Thursday Climbing at Red. Variety of routes from 5.9 to 5.11c

Sunday-Bike with Sandy: 16 miles.

[Norm Swann]

Roller- clfs, quads, back/shoulders, hip

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 lap Weighted lunges, 45 lbs., 10 Wall Ball @ 15lb (2 fer 1’s),
10 Kettlebell swings, 1.5 pood, 10 dips
5 bouldering routes 5/5

WOD: For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps, 20"
20 DU
25 Ring Dips
20 K-2-E
30 KBS, 2 pood, 1.5 pood
30 Sit-ups
20 Hang Squat Cleans, 30 lb. dumbell, Barbell @ 65 lbs.
25 Back Extensions (on the Tom Bench)
30 Wall Balls @ 10' target, 20 lb.
3 rope climbs, Bachar Ladder 39:22
Did this around 4:30pm-it was hot!

15 min. Stretching

[Norm Swann]

Roller- clfs, quads, back/shoulders, hip

WU #3: 1 round of:
10 each, arm/leg stretches, 1/2 lap Inch Worm
20 Air Squats, 5 Wall Climbs
10 push press, 65lb., 10 Deadlift, 115 lb.
10 bench Press, 115 lb., 5 bouldering routes 5/5

Skill: MU= 0 total for September
HSPU=0+5 in Skill=5 total for September

WOD: 3 rounds for time of:
Run 800m
Rest 2 min. (don't count the last 2 min rest)
3:45*-3:45-3:43 Total w/ 2 rests = 15:13
*hit wrong button on timer-time was probably faster than 3:45

15 min. Stretching

[Norm Swann]

Roller- clfs, quads, back/shoulders, hip

WU #4: 1 round of:
1 Tabata run outside
1/2 lap, frogger, 10 knees to elbows
10 Thruster, 65lb., 12 Wrist Pronators @ 5lb
10 Back Squat, 65lb., 5 Muscle-ups
5 bouldering routes 5/5

Skill: MU= 0 + 5 (1-1-1-1-1 w/false grip)WU= 5 total for September
HSPU=5 total for September

WOD: Back Squat 2-2-2-2-2-2-2-2-2-2
95-105-115-125-135-145-155-165-175(1)-175

15 min. Stretching