walk2/Ladder&AMRAP20 **WO PROG CHANGE!**

 walk 2 mi

--

warm up 2 min

ladder:

(right side up mod) bosu side slide lunges: 5/5--6/6--7/7--6/6--5/5

elev dL #70: 8--10--12--10--8

time: 9:35

+

11:25 amrap:

asst'd pistol #7.5 x 6/6

bosu ab v slides alt x 16

bosu lat hop overs #10wV x 16

dive bombers x 8

#r = 3

BCSolaris

 TR: 5.8

Lead 3/4: 10b

TR: same 10b to finish

L/C 20min/jr20

 2 min warm up

3rft:

Sb curtsey #30 x10/10

Kneeling bent knee band kick backs green x 10/10

Db rev squat 2/squat jump 2 #10s x 10

Pilates teaser (single leg ext) x 20 alt

Time: 13:00

+

7min amrap

kB swing #40 x 15

Side jump lunge knee up x 20

Elbow plank reptiles x 8/8

#r= 3

+

Jr20: 5/25

Walk2/Evo/5rft1

 Walk 2 mi

—

Evo:

Auto: 7/8, 9, 10a, 11c finished!!!!!, 11a/b, 10c finished!!!!!, 10b/c

Bouldering: v3 yellow cave project (fail), v2 fail FTS

—

5rft#1:

Bent bb row #80 x 8

Superman last pulldowns blue x 10

Walk2/jr20

 Walk 2 mi

—

Jr20 min

5/35x30

Walk2/Evo/5rft#2

 Walk 2 mi

—

Evo 

1.5+ hrs auto:

7/8, 7, 11c 6/8 (clips), 10a, 11d (3/9 clips)—>10c (8/9 clips), 10b/c, 10b/c, 

Bouldering: v3 prom—2–1-0-1-2fall

—

5rft#2:

kB row #59 x7/7

HSCTs x 8 alt

Walk2/tb20

 Walk2mi

—

2min wRm up

3rft:

Db jump lunge kick #10s x 10

kB squat/band leg lift (blue) #40 x 10

Hanging cross body kick x 10 alt

Ball back supported air lunge #10wv x 8/8

Time: 11:44

+

9:16 amrap:

Asst’d pistol #7.5 x 6/6

kB snatch #30 x 8/8

kB leg lower #50 x 10

#r= 2.33

JR20

 Jr20min: 5/30x35

TB20

 2min warm up

3rft:

1/2 burpees box jump x 10

Elevated dL #70 x 10

Plank k2e drops x 8/8

Glute p&abd green x 10

Time: 11:40

+

9:20 amrap:

Kb swing #50 x 10

Assy’d pistols 7.5# x 6/6

Running man sit ups #10wv x 16

#r = 3

Walk2/jr20

 Walk 2 mi

—

Jr20: 10/55x19

walk2/Strength Series #4X/jr20

 walk 2 mi

--

2min warm up

4rft: 

pike pu x 6 (FOCUS ON FORM!)

hang leg raise holds (10s r1/5s all other r) x 5

back supported hip thrust sb+kB #70 x 10

time: 11:29

+

9:31 amrap:

sb stat lunges #30 x 10/10

ab splitter x 8

side jump lunges green x 20

kb/wv ballerina sumos #50 x 10

#r = 3+

+

jr20 10/20x40

Walk2/Evo climb/5rf2

 Walk 2mi

—

Evo climb:

Lead: 9,10a,11a fail 1/2 way, 10b (NOT a 10b fail 1/2 way), 10b, 10a

—

5rft#2:

Kb row #50 x 7/7

HSCTs x 8 alt

Walk2/jr20

 Walk2 mi

—

Jr20min: 5/25

Wak2/Evo climb/5rft1

 Walk 2 mi

—

Evo climb

Auto: 8, 9

Lead: 10b, 10b/c,10b

Auto: 10b, 11a, 10a

—

5rft #1:

kB row #50 x7/7

Superman last pulldowns blue x 10

Jr20

 Jr20min: 5/30x35

Little Eiger - CCC

 TR ALL:

9,9+,10a,10a

walk2/summer shred #42 v 2.0

 2 mi walk

--

2min warm up

Summer Shred #42 v2.0

10/20x8

jump lunge to faux split jump switch

pu to squat position

criss cross air jump squat/sumo heel lift 

pendulum legs

+

16min AMRAP**

kB ball squat #50 x 10

chin up x 2 #10wv

bk lunge/pistol x 10 alt.

chin up x 2 #10 wv

ball assist air lunge x 8/8 #10wv

**HSCTs x 10alt

~20min

walk2/jr20

 walk 2 mi

--

JR20: 10/45x22

walk2/evo climb/5rft

walk 2 miles

--

evo climb:

Lead 9,9, 10b (1t), 10b, 10c, 10a

+

5rft:

kb single row x 7/7 #50

superman banded lat pulldowns blue x 10

walk2/lo&core 3rft+AMRAP/jr20

 walk 2 mi

--

2min warm up

3rft:

sB split squat #30 x 8/8

green band hyd/ext x 8/8

kB leg lowers #40 x 10

green band dyn squats x 20

time: 11:43

+

8:17amrap:

dip st. obliques x 20 alt

dB jump squat/lunge back #12s x 10 alt

asst'd pistols #7.5 x 6/6

#r = 2 2/3

+

JR20min: 10/35x27

Walk2/evo climb/jr20

 Walk 2 mi

—

Evo Climb

Auto 8,8

Lead: 11b 3t, 10c, 10d, 10c, 10b (2t)

—

Jr20min: 10/20x40

jr20

 jr20min: 10/50x 20

walk2/zKettlebell #18 v2.0

walk 2 mi (warm up)

kb#18:

2rft:

kb elev lying glute press x 3/sit up #30 x 8

1 arm kb swing x 20 #30

kb clean/squat/press #30 x 5/5

1 arm kb swing x 20 #30

back lunge/pass/leglift #50 x 12 alt

1 arm kb swing x 20 #30

time: 13:45

+

6:15 amrap:

dip st knee raises #12 x 10

ballerina sumo #50 x 10

#r = 4

walk2/jr20

walk 2 mi

--

JR20: 10/40x24

body crush #41 v 2.0/JR20

forgot to get up and walk this morning so i'll make it up this weekend.

--

body crush #41

2rft:

1. Pike Press / Cross Knee Tuck / Leg Lift x 10 alt. legs
2. Narrow Squat Jump Jack x 10 (green band)
3. Reverse Plank / Leg Lift / Knee Tuck x 10 alt. legs
4. Jump Squat 180 x 10 #10wV
5. Sit Up into Squat / Heel Raise x 10

TIME: 11:43

+

9:17 AMRAP:

asst'd pistols #7.5 x 6/6

1 leg mtn climber on ball x 8/8

HSCTs x 10 alt

#r = 2 2/3

+

JR20min 10/30x30

walk2/evo climb/5rft

walk 2 mi

--

evo climb:

lead: 8,9, 11a LEAD PROJECT COMPLETED!!!!, 11a vert (3t unfinished), 10c (unfinished), 10b

--

5rft:

sngl row #50 x 7/7

superman lat pull downs blue x 10

walk2/jr20

walk 2 mi

--

jr20 min: 

5/25

walk2/evo climb/5rft

walk 2 mi

---

evo climb:

auto: 8,8,10a

bouldering: cave L v5 (missed last hold x2), prom v4 black fail x1, prom v4 blue fail x 3, v4 vert WIN!!!, v3 vert WIN!!!

TR: 11d (3f)

Auto: 10d (missed last hold), 10b

--

5rft: 

sngl row #50 x 7/7

superman lat pulldowns blue x 10

Walk 2

Walk 2 miles

Last day off! Resuming regular program tomorrow!

Ccc - cats v dogs

After tunnel5

7,8+, 8

Working the 10c first bolt bouldering crux