walk3/step20/KD uMOB15

 wlak 3 mi

--

step 20 intrvals:

15/45x20

plank box hop over k2e

side lunge jumps (no step)

step up hop kicks alt

step run

burpee box jumps

split hops L/R

straddle 1 leg hop

180* jump turns onto step L/R

twisted climbers

+

KD UMOB (back bends #1)

Evo climb/5rft2

 *Sore legs make a difference hoooollllyyyyy crap*

Lead: 8,8,10a, 11b 3/4, 11a/10bmix, 10b mix

Also, stupid climbs galore today.

5rft2:

kB row x 8/8 #50

Row w rotation #8s x 10

HSCTs x 10

JR20/LMOB15

 jr20: 5/45

+

KD LMOB15

LAM20/Umob15

walk3mi

--

2min z warm up

 LDDER FT:

deficit lunges #15s: 8/8--9/9--10/10--9/9--8/8

sngl ham ball roll ins: 8/8--10/10--12/12--10/10--8/8

time: 9:00

+

11min AMRAP

kb leg lowers #50 x 10

wV block assist pistols #10 x 8/6/6

sumo squat #60 x 12

#r = 3

+

KB Umob15

Walk3/Evo

 Walk3mi

—

Evo climb:

Lead: 8,9,8, 11a project COMPLETED!!!, 10c 1t, 10b

TR: 12a to 11b, 11a

walk 3/step 20/Lmob

 walk 3 mi

+

step 20 intervals 15/45x20

plank transformer jacks

plank frog jump ins

step run

jog up step/kick/down touch step R

jog up step/kick/down touch step L

box jumps

½ burpee jump tuck

step ups/knee drive alt

side burpees

lateral step up/k2e alt

+

Lmob15 KD beyond flexibility

walk3/jr20

 walk 3 mi

--

jr20: 5/25x40

LAM20/step20

 2 min warm up

ladder FT:

BB glute press #85: 10--12--14--12--10

split squat kb #30: 8/8--9/9--10/10--9/9--8/8

time: 7:27

12:33+ AMRAP:

assist'd pistols #10 x 4/4

ball oblique roll in abs x 10 alt

jefferson curl #12 x 10 slow (hold 10 sec on last rep)

L-sit (knee mod) hold 20s

#r = 3

+

step intervals 15/45x20

Step run

10 hi knees, ½ burpee

plank box hop over k2e

dynamic step squats (touch down)

snowboarder burpee alt

jog up step/kick/lunge back L

jog up step/kick/lunge back R

single leg hop ups L/R

step mtn climbers

toe taps

Evo climb/5rft1/Lmob15

 Lead: 8,8,9, 11a prob 1t, 10c/d prob completed!, 11a-10amix, 10c

—

5rft1: 

Single row #50 x8/8

Seated row rotation#8s x 10

Superman lat pulldown blue  x 10

+

Lmob KD 15m

LAM20 + Lmob

 2 min warm up

ladder ft:

upside down smith leg press #50 (^^next time!): 12/12--11/11--10/10--9/9--8/8

sngl machine ham curl #15: 7/7--8/8--9/9--8/8--7/7

time: 8:48

+

11:12 AMRAP:

kB front squat/band knee up #40/blue x 12 alt

hanging knee raise/cross kick x 8 alt

banded hydrant/ext (green) x 8/8

#r = 3.33

+

KD Lmob15

Evo climb/5rft2/umob

 Walk 3 mi

===

Evo

Lead: 9,8,9, 10d/11a (lower w/ 2 clips left), 10d 2t, 

Tr: 11c, 11a

+

5rft2:

Row x7/7 #50

Seated row rotation #8s x 10

HSCTS x 10alt

+ 

hmob KD

walk3/step20/Lmob15

 walk3 mi

--

step 20 15/45x20

15/45x20:

Step run

10 hi knees, ½ burpee

plank box hop over k2e

dynamic step squats (touch down)

snowboarder burpee alt

          jog up step/kick/lunge back L

jog up step/kick/lunge back R

single leg hop ups L/R

step mtn climbers

toe taps

+

KD Lmob15

LAM20/JR20

2 min warm up

ladder FT:
calf raise/sumo squat #60 x 10--12--14--12--10

sngl dL #50: 7/7--8/8--9/9--8/8--7/7

time: 11:20

+

10:40AMRAP:

L-sit hold (mod knees up) x 20 sec

elev kB toe lift (h flexor) #18 x 8/8

elev heel tap downs x 6/6

#r = 4

+

JR20min: 10/30x30

walk3/step20/umob

 walk 3

--

step 15/45x20min

evo climb/5rft1/lmob15

 evo climb:

9,8,8, 11a proj 2t :((((, 10c 1t, 10c, 10c 1t

+

5rft1:

row #50 x 7/7

seated row w/ rotation #8s x 10

superman lat pulldown blue x 10

+

Lmob KD 15min

walk3/LAM20/hmob

walk3

--

2min warm up

ladderFT:

assit'd pistols #10wv: 4/4---------------------------->

sngl elev glute press #25: 8/8--9/9--10/10--9/9--8/8

time: 10min

+

10min amrap:

plank bD k2e x 8/8

kb swing #50 x 12

Lsit lifts against wall x 10 path-fucking-thetic reps FUCK

air squats against wall w/ ball x 8/8 #10wV

#r = 3+

+

umob KD 20min

jr20/Lmob15

 jr20:

10/50x20

+

KD Lmob (pancake and middle splits pdf) 15

walk 3/step20

 walk 3 mi

--

step 20 15/45x20

1 - ½ burpee/foot taps x3

2 – squat/twist jump (no step)

3 - side lunge over step

4 - handstand jump ups x 5 each

5 - twisted climber

6 - plank step jump overs

7 – 10 hi knees, ½ burpee

8 - plank box hop over k2e

9 - straddle 1 leg hop

10 - step run

+

KD uMob20

walk 3/evo climb/Lmob

 walk 3 mi

--

evo:

lead: 7w/down climb, 8x2, 11a proj 2t :(, 10d switch to 10b 1/3rd way up

TR:12b (2/3 and lower), 11c (so many fall offs)

--

KD Lmob15

LAM20/JR20

 2 min z warm up

ladder FT:

sb side lunges #30: 8/8--10/10--12/12--10/10--8/8

sngl ball ham roll ins: 8/8--9/9--10/10--9/9--8/8

time: 8:33

+

11:27 AMRAP:

SB glute press/band abd (green) #55 x 10

pilates teaser alt legs x 14

sb Squats #55 x 8 

ab splitter x 8

#r = 3.75

+

jr20: 5/35x30

step20/uMob10

 15/45x20

#9

1 - ½ burpee/foot taps x3

2 – squat/twist jump (no step)

3 - side lunge over step

4 - handstand jump ups x 5 each

5 - twisted climber

6 - plank step jump overs

7 – 10 hi knees, ½ burpee

8 - plank box hop over k2e

9 - straddle 1 leg hop

10 - step run

+

KD umob10

walk3/BD6+5rft1/Lmob10

 walk 3 mi

--

2 min warm up

BLACK DIAMOND #6

buy in: HS 1 min

12amrap:

side to side knee raises x 10alt

leg elev transformer pu on ball x 6alt

bent(short) arm pull ups #10wV x 5

ball chest press to oH press #15s x 6

side plank rows #22.5 x 6/6

#r = 4

+

5rft1:

kb row #50 x 7/7

seated row w/ rotation #8s x 10

superman lat pulldown blue x 10

+

KD Lmob10

walk3/jr20/uMob15

  walk 3 mi (7am)

__

JR20: 5/55x 20

+

KD Umob15

LAM20/Lmobx2(10m)

 warm up 2min

ladder FT:

sngl leg dL #50: 7/7--8/8--9/9--8/8--7/7

clam/ext blue: 8/8--9/9--10/10--9/9--8/8

time: 10:45

+

9:15 AMRAP

kb leg lower x 10

pistols x 5/5 (blocks)

plank reptiles x 10/10

ballerina sumo #60 x 10

#r = 2.25

+

10min KD Lmob

Walk3/5rft2/evo

 Walk3 mi

5rft2:

Row x7/7 #50

Row w/ rotation #8s x 10

HSCTs x 10 alt

—-

Evo

Lead: 8,8,8, 11a new project, 10d (2t), 10a, 10c, 8

Walk /step20

 Walk3

+

Step20: 15/45x20

Walk3/LAM20/jr20

 Walk 3 mi

—

2min warm up

Ladder:

Wall ball kb squats #50: 8–10–12–10–8

sngl  Elev heel tap: 5/5–6/6–7/7–6/6–5/5

Time: 9:37

+

11:23 amrap:

Sngl ham curl machine #15 x 8/8

Hang knee raise to ext to slow lower x 6

kB curtsey #30 x 8/8

Plank cross kick slider x 10/10

R= 3+

+

Jr20 5/40

Step20/hmob10

 Step 20: 15x45x 20

Black diamond #25/5rft2/hmob10

 2min warm up

—

BD25

12min amrap* (3rft)

1. Santana Plank x 4/4
2. Push Up / Leg Slide x 4 / 4
3. Frog Slide x 8
4. Mountain Sliders x 16
5. L-Sit Slide x 8

#r = 3

+

5rft1:

Row x 7/7 #50

Seat row rotation #8s x 10

Superman lat pull down blue x 10

+

10 min kneeling hip mob flow

Walk3/jr20

 Walk3 mi

—

Jr20: 5/30