walk 2 mi
ladder for time:
sngl ham curl machine #12: 6/6--7/7--8/8--7/7--6/6
suitcase step up/lunge back #26: 8/8---------------->
time: 13:33
+
7:27 amrap:
sb/band glute abd & press x 10
HSCTs x 10alt
pilates single leg teaser x 10 alt
#r = 3.66
+
jr20: 5/35
walk 2 mi
ladder FT:
fig 8 squats #40+#10wv: 20--18--16--14--12
elev single leg glute press #25: 6/6--7/7--8/8--7/7--6/6
time: 9:09
+
11:51 amrap:
assit'd pistols #7.5 x 6/6
handing windshield wiper abs x 6 alt
kB side lunge/knee up #18 x 10/10
ball oblique roll ins x 5/5
#r = 3
+
jr20: 10/20x40
walk2 mi
ladder FT:
wV ball air lunges #10: 8/8--9/9--10/10--9/9--8/8
elev dL #70: 9--10--11--10--9
time: 11:27
+
9:33 amrap:
kb knee hugs #18 x 10
kneeling hyd/ext green x 8/8
k2e planks x 8/8
ballerina sumo squat #50 x 8
#r = 3.25
walk 2 mi
ladder FT:
deficit lunges #15s (4r): 8/8--7/7--6/6--7/7--8/8
sB back squat #55: 10--11--12--11--10
time: 9:25
+
10:35 amrap:
pogo #10 x 10/10
hang knee raise/cross kick x 6 alt
BB glute press #70 x 12
ball hard core egg x 8
#r = 3
+
jr20: 5/30x35
Lead: 7,8,9,11a/10d assisted crux )2t), 10a, 10b/c
-
5rft1:
kB row #50 x 7/7
Seated bent row w/ rotation #8s x 10
Superman lat pull down blue x 10
+
Walk 2mi
warm up 2 min
ladder FT:
weighted asst pistols #7.5: 5/5--6/6--7/7--6/6--5/5
sB curtsey lunges #30: 8/8--9/9--10/10--9/9--8/8
time: 12:47
+
8:13 amrap:
dB ball crunches #15 x 10
kB sngl dL #50 x 8/8
sngl leg roll down abs x 10
bosu jump tux x 8
#r = 2.25
+
jr20min: 5/25
Evo climb:
Lead: 7/8,8,9, new proj 11b/c (9/12 clips), 10c, 10b
***left arm oooowwwww
—
Walk 2 miles
—
5rft1:
Seated bent over row w/rotation x 10 #7s
Band Superman lat pulldowns blue x 10
walk 2 mi
ladder FT:
upside down single leg press #60 5/5--6/6--7/7--6/6--5/5
machine single ham curls #15(2)#12: 5/5--6/6--7/7--6/6--5/5
evo climbs:
lead: 7,8,9,11a project CRUSHED!, 10b, 10a, 8
+
5rft:
kb row #50 x 7/7
HSCTs
+
walk 2 mi
lead: 5.9 dance with the dead, 5.8 wizard rock, various other failed attempts at unknown climbs.
Walk 2 mi
10/30x18
kB swing #50
Transformer Jax
WV jump squat #10
Side plank leg lift L
Side plank leg lift R
WV Side jump lunges #10
warm up: walk 2 mi
10/20x24:
dB jump lunges #12s
plank k2e alt
JR hi knees
pistol L
pistol R
ab splitter
Lead: 8,9,7/8,11a proj (1t after the clip!! 🤩), 10/d11a (1t),
Tr: 11a
Lead: 10b
5rft2:
kB row x7-7-6-6-6 #53
HSCTs x 8
+
Walk2mi
walk 2 mi
10/30x18
mtn climber x 4/push up
side lunge/knee up L #10wV
side lunge/knee up R #20 wV
*1/2 burpee/pullup
(4 rounds all the way through. last 2 rounds were side lunge knee ups)
Lead: 8,8,9,11a proj (1t), 10c (1t), 10b, 10a, 10b
+
5rft1:
kB row #50x 7/7
Superman last pulldowns blue x10
Seated row/rotation #6s x 10
Walk2mi
—
2min warm up
10/20x24:
Frog jump ins
Hang knee raise
Power split jump
Side plank cross k2e L
Side plank cross k2e R
Jump tuck/sumo squat
Pull-up
Rockstar burpee
walk 2 mi
--
2 min warm up
ladder FT:
sb elev single glute press #20: 10/10--11/11--12/12--11/11--10/10
elev sumo squat #70: 10--12--14--12--10
time: 9:51
+
11:09 amrap:
ninja jump tux x 10
hollow rock to knee tuck #18 x 12 alt
split squat #15s x 8/8
pilates box plank w/ leg kick back x 12 alt.
#r = 3.25
+
jr20: 10/20x40
Walk 2 miles
—
Climb:
Auto: 7/8, 9, 10a, 11c white (7/8clips), 11a/b, 10c/d, 10b
Bouldering: cave v3, v4, v5 fail, v3 variation of v2, v4 cave right, v3-v2-v1-v0, v3 vert fail
—
5rft #2:
kB row #50 x 7/7
HSCTs x 8 alt
