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#501 |
Member
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Re: The Barn
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 |
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#502 |
Member
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Re: The Barn
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 |
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#503 |
Member
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Re: The Barn
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 |
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#504 |
Member
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Re: The Barn
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 |
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Norm Swann |
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#505 |
Member
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Re: The Barn
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 |
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#506 |
Member
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Re: The Barn
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 |
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#507 |
Member
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Re: The Barn
Tuesday-Thursday Climbing at Red. Variety of routes from 5.9 to 5.11c
Sunday-Bike with Sandy: 16 miles. |
__________________
Norm Swann |
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#508 |
Member
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Re: The Barn
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 |
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#509 |
Member
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Re: The Barn
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 |
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#510 |
Member
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Re: The Barn
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 |
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Norm Swann |
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