WALK3/4X5MIN AMRAPS

walk 3 mi
--
20min:

5min amrap A:
bench pistols x 5/5
sngl kb dL #50 x 8/8
#r = 2.5
--
B:
sngl elev glute press #20 x 8/8
plank cross kick sliders x 8/8
#r = 3.5
--
C:
split squat #17.5s x 8/8
kb/band glute press on ball #50/blue x 8
#r = 3
--
D:
smith wide squats #66 x 8
mtn sliders x 16 total
#r = 5.5

Climb (hard!)

Lead: 

7/8x2, 9/10ax2, 11c (2nd to last clip!), 11b (3t) leadwall

Tr: 11d/12a, 10b, 11b

climb/5r

Lead: 7/8, 8x2, 10c compeleted!, 11a (to last clip), 

TR: lead wall 11c (2)

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

5min amrap x 4

2min zuzka warm up
-----
20 min cap:

5min amrap A:
elev dL #70 x 8
1 leg ugi squats #wV x 5/5
#r = 3
-
B:
BB squat #55 x 8
slow kB ext oblique leg lowers #40 x 8
#r = 3.5
-
C:
4riser ft elev bb glute press #60 x 8
trx knee tuck x 8
#r = 3.5
-
D:
ballerina sumo squat #50/wV x 8
kB pendulum #30 x 8
#r = 4.5

walk2/jr25

walk 2 mi
--
JR25: 10/25

walk2/5mx4WO

walk 2 mi
--
5min armrap A:
(2 riser) surrender squats x 7/7
band/bb abd + press blue+#45 x 8
#r = 3
-
B:
sngl ham ball roll ins x 8/8
hanging knee raise #10 x 8
#r = 4
-
C:
fig 8 lunge back pass #50 x 12 total alt
banded heel press (purple WOD band) x 8/8
#r = 3
-
D:
bb side lunge #35 x6/6
HC egg on ball x 6
#r = 3

Climb 3rd!/jr25

climb:
auto: 8
lead 10c (1)
TR: 11d/12a (2)
lead: 10a/b
TR: 10c w/ dyno
lead: 10b/c
--
jr25min
10/30

Walk3/jr25

3 mi walk
--
jr25min: 10/30x38

climb/5r

Climb:

Auto (5m rests): 8, 8, 9

Lead: 10d project *complete!, 10d/11a project *complete!

TR: 11d/12a (1), 

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

Walk3/5x4wo

3mi walk
==
20min cap

5min amrap A:
goblet squat #40 x 8
elev dL #65 x 8
#r= 4.5
-
B:
pistols x 5/5
ball 1 leg mtn climber x 8/8
#r = 2.5
-
C:
elev sumo #65 x 8
band ext/hyd (blue) x 8/8
#r=3.5
-
D:
kB ball glute press #50 x 8
wV running man sit ups x 16
#r= 4.5

Climb/5r

Climb:
Lead: 7/8, 9, 10d (1t), 10d/11a (1t), 11a (3t), 10a
—
5r:
Kb row #44 x8/8
Superman lat pulldown blue x 10

walk 2/JR25

Walk 2mi
—
Jr25:
10/55x23

walk2/5amrapx4

walk 2 mi
--
20min cap:

5min AMRAP A:
ham curl machine #12 x8/8[x2]/6/6[x2]
side step KB squat #50/wV/green x 8 total
#r=4
-
B:
BB step ups #35 x7/7
slider plank reptiles x 8/8
#r=3
-
C:
smith 1 leg squat (leg off grnd!) x6/6
elev sngl glute press #15 x 7/7
#r= 3.5
-
D:
Figure 8 squats #50/wV x 8 total
ab splitters x 7
#r=4

Climb/5r

auto: 8,9,9
lead: 10d (1), 11b COMPLETED!!!wooooooo!
TR: 11d/12a project, 12a (really 11b/c), 11a
--
5R:
kb row #44 x 8/8
superman lat pulldown x 10 (blue)

Walk3/jr25

walk 3 miles
--
JR25min
10/40x30

Climb/5r

Lead: 8/9, 9, 10d (1), 11b (1), 10c, 10c

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

walk3/5mamrap x 4

walk 3 mi
--
5 amrap A:
ballerina sumo squats #50/wV x 8
sngl kb dL # 40 x 8/8
#r = 3.5
-
B:
pistol x 5/5
toes 2 bar x 8
#r = 2.5
-
C:
BB squat w/ band (green) # 40 x 8
BB glute press & abd (green) #40 x8
#r=4
-
D:
split squat #15s x 6/6
kB oblique leg lowers #40 x 8
#r = 3

walk2/JR25

walk2/5amrapx4

walk 2 mi
--
20min total

5min amrap:
deficit lunges #15s x 8/8
surrender squat #10 x 6/6
#r= 2.5
-
kB swing #50 x 10
ball 1 leg mtn climbers x 8/8
#r= 4.5
-
goblet squat #40 x 8
band clams (green) x 8/8
#r= 4
-
kB elev sumo #62 x 8
hanging oblique raises x 12 alt
#r = 4

Climb/5r

Auto: 8, 9

Lead: 10d project(1t), 11b (2t)

TR:12b (3/4finished), 11b/c (1),

Lead: 11b (1/2 way)

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

Walk3/jr25

Walk 3 mi
-
Jr25m
5/35x38

Climb/5r

Climb:
Auto: 7,8
Lead: 10d project (2/1t), 11b (not to anchors), 10c, 10c, 10c(1t)
-
5r:
kB row #44 x 8/8
Superman lat pulldown (blue) x 10

5min amrapx4//walk3

20min

5amrap A
Bb static lunge #40 x 8/8
kB sumo to calf raise #60
#r= 3.5
-
B:
1 leg smith squat x 6/6
Ab splitter x 8
#r= 3.5
-
C:
Sngl ham curl machine #12x 8/8
Band abd & press (green) x 10
#r= 3.5
-
kB side lunge #26 x8/8
Plank bird dog hold 20s/20s
#r= 3

jr25min

JR25min
10/60x22

walk2/JR25/climb

walk 2 mi
--
JR25min
10/40x30
--
climb:
TR: 8, 8
Lead: 9fall test, 10d (3t), 11b (3t), 10c (2t)

walk3/WO (5x4amraps)

3 mi walk
--
a: (5amrap:)
suitcase squat #50 x 8/8
glute A-lift #10wV x 8/8
#r = 3+
-
b:
elev dL #62 x 8
trx reptiles x8/8
#r= 4.5
-
c:
sngle upside down leg press #50 x 8/8
elev single leg glute press x 8/8
#r = 3.5
-
d:
lunge back/kick #15s x 8/8
hard core egg on ball x 8
#r = 3

Climb/5r

Auto (5m rest): 7, 8/9, 8

Boulder (3m rest): v5cave (3 attempts 2/3s way), v4overhangR), v4prom (3x 2/3s), 

Lead: 10d project (unfinished Mess), 10d/11a (3-4T), 10b, 9

-

5r:

kB row #44 x 8/8

Superman lat pulldown blue x 10