Walk2/evo climb/5rft

Walk2 mi

—

Auto: 8

Lead: 9, 11a project (1t), 10d (3/4 finished), 10c, 10b, 10a (1t)

—

5rft:

Sngl kB row x 7/7 #50

Superman lat pull downs blue x 10

Walk2/evo climb

walk 2 mi

--

evo climb:

auto 8,8,10b

bouldering:

Cave v4 fail, cave v3, v4 prom fail, v3 prom, v4 bulge fail

lead:

10b (5t), 9, 10a 1/3 fail, 9

Granby Lake WOs/deload week

Tues7/21

Off

—

Wed 7/22:

Zgym 15min fat burn #18

Push up/ shoulder tap x2/jump tuck

Jump lunge/pistol

Side plank dip/kick front/kick up L 

Side plank dip/kick front/kick up R

Sumo squat heel lift x3/jump 

—

Thurs: 7/23

15amrap:

HSCTs x 10alt

Box jumps x 10

Plank k2e drops x 10alt

Band curtsy lunges (band green) x 15/15

#r= 5 1/5

—

Fri 7/24:
15/45x15
Step up L
Step up R
Ab splitters
Alt pistols
1 arm trx row5/5 alt
—
Sat 7/25:
15amrap:
Superman lat pull downs (blue) x 20
Burpee x 10
Jump lunges x 20
Sit up clap x 20
#r= 4.5+
---
Sun 7/26:
15amrap: (5min fat burn #93)
1 leg chair squat x 10/10
Elev pu x5
Elev reptiles x10
Single leg chair squats x 10/10
Chair step up/kickback x 10/10
Chair seated leg lift x 10
R=3+
--
Mon 7/27:
15amrap:
Divebomber pu x 8
Band side lunges green x 20/20
V crunch x 15/15
Pogo x 15/15
R= 3.25+
---
Tues 7/28
Off

Evo climb

Evo climb:

Auto: 8, 10a, 10b

Tr: 12a (3), 11c (1/2 way), 10d, 11b, 10d, 10c

Summer shred #43 v 2.0

2 min warm up

3rft:
1 leg pike (pigeon) slide in/side kick push up x 5/5
kB rev ballerina (on the concentric) squat #30+10wV x 10
chin up/hang knee raises x 5
weighted pistol #7.5 x 6/6
time: 15min exactly
+
5min amrap:
kB pendulum #30 x 10
mtn sliders x 20
box jump x 10
#r = 3

walk2/jr20/hangboard

walk 2 mi
--
jr20min:
5/45
+
Hangboard
beastmaker app
prog: 1000B
1/2 crimp 7on/3off
slope 7on/3off
1/2 crimp 7on/3off
open 3 7on/3off
middle 2 7on/3off (assisted all)
4 finger chisel 7on/3off

walk2/z beg BW #29 v 2.0

walk 2mi
--
2 min warm up

4rft:
one leg dL #50 x 8/8
down dog/pike pu/reptile x 12 alt
elev kb sumo squat #75 x 10
time: 11:10
+
8:50 amrap:
jump lunges x 20
hang knee raise/cross kick x 8 alt
HSCTs x 10 alt
band abd/press green x 12
#r = 3

walk2/evo climb/5rft/jr20

Walk2 mi
—
Climb Evo:

Lead: 8,9, 11a project (1t), 11c project (2t)

Tr: 12a (1/3), 11d (2/3)

—

5rft:

Sngl kB row #50 x 7/7

Superman lat pulldown x 10blue

+

Jr20min 

5/30

walk2/jr20

walk2 mi
--
JR20min: 10/60x18

walk2/evo climb/5rft

walk 2 mi
---
evo climb:
auto: 8
lead 9, 10d proj clean (second try!), 11a (shut down half way), 10c (2t), 10a
TR: 11c
__
5rft:
sngl kb row #50 x 7/7
superman lat pulldown blue x 10

6am summer shred #42v2.0/jr20

2min warm up
-//
Summer shred #42 v2.0:
10/20x16
Twist squat
Comp burpee
Commando pu2/frog jump
Comp burpee
Jump tuck/jump squat
Comp burpee
Side hop/side lunge
Comp burpee
+
12mim amrap:
Weighted pistol #7.5 x 5/5
Chin up x5
HSCTs x 10alt
kB elev sumo #75 x 10
#r = 3
+
Jr20min:
10/45x27

Off to camping!!!

Walk3/Evo climb/5rft/jr20

Walk3mi
—
Evo climb

Auto: 8,8,

Lead: 10d project complete!, 11a (1t), 10c (1t), 10b (1t)
TR: 11b

—

5rft:

Sngl kB row #50 x7/7

Superman lat pulldown x 10 blue

+

Jr20min: 10/55

Walk3/z control & cardio 1X/jr20

Walk 3 mi
—
Control&cardio #1X:
3rft:
Bird dog k2e x 8/8
Air lunge/oh p #12s x 5/5
Slow hanging leg lift x 6
Weighted pistols #7.5 x 5/5
Time: 14:44
+
6:16 amrap:
Jump squat 180s x 10 #10
HSCTs x 10 alt
kB swing #50 x 12
#r = 3
+
Jr20min 5/30x35

walk3/evo climb/5rft

walk 3 mi
--
evo climb

Solo prog (comma = 3min rest):

Auto warm up: 

8, 8, 10a 

Bouldering: 

blue v4 right (4attempts), yellow v3 cave (miss last hold), same v3 cave finished, yellow v3 left bulge,  blue v4 back wall (2 attempts to finish), yellow v3 prom attempt, same yellow v3 (fall off) 

(To 11am)

Auto hard: 

11b (2/3 finished), 10d (1/2+ finished), 10b, 10b

--
5rft:
kb row #50 x 7/7
superman lat pulldown blue x 10

Jr20

Jr20min:
5/40x27

Jr20/climb voyager

Jr20min 5/25

Outdoor climb voyager:
Tr: 5.9,
Lead attempt 5.9 (to 3bolts) then TR

Lots of hiking!

Walk2/jr20/body crush #42 p2X

Walk 2mi
+
Jr20min 5/40
—-
Body crush #42 p2:
2rft:
Weighted asstd pistols #7.5 x 5/5
Dive bomber/f/b jump x 8
Front lunge/side lunge #35 x 8/8
Donkey kick/jump tuck x 10
Time: 11:12
+
9:43 amrap:
Glute abd&p green x 15
Db jump squat lunge back #8s x 12
Ab splitter x 8
#r= 3.66

Walk2/body crush p1 #42X/jr20

Walk 2 mi
—-
Body crush #42 p1:
3rft:
Expl squat to curtesy #10wv x 16
Side plank f/b leg lift blue band x 10/10
Jump squat twist knee up  #10wv x 16
Reptile plank leg ext x 10/10
10min
+
3rft:
Sngl day #40 x 10/10
HSCTs x 8alt
Split squat kB #40 x 8/8
kB alt swing #40x 10
Time: 9:10
Total: 19:10
+
Jr20min
5/35

walk2/evo climb/5rft

walk 2 mi
--
evo climb  lead:
7,9,10d (1t), 10d (3t), 10a (1t)
--
5rft:
sngl kb row #50 x7/7
band superman lat pulldown blue x 10