FB WOD/jr20

2min warm up

 WOD:

5rft:

Ground to over head x 10/10 #20

Lat jump over db burpees x 10

Elev dL #60 x 10

Jump lunges x 20

2 let man climber on ball x 10/10

Time: 20:55

+

Jr20min 5/35

Rest: walk3/full body mobility

 Walk 3

+

Full body mob for climbers

Climb

 Climb:

8,9,9,11 proj 1t, 10+ (1t)

TR: 12-, 11+

*Rest-ish: walk3/jr20/umob

 Walk 3 mi

+

Jr20min 

+

Umob (BF backvends lvl1)

Climb/5rft1/walk2

 Climb:

Lead: 8,9,10-, 11proj (1t), 10+ (1t)

TR: 12, 11+, 10+

—

5rft1

—

Walk 2 mi

Cardio Shred #13/jr20/walk2

 walk 2

Cardio Shred 13:

15AMRAP:

1. DBWeighted Reversed Burpees x 10 #10s
2. Weighted Surrender Deadlift with Row 10 / 10 #10s
3. KB Pendulum to Swing x 20 #26
4. KB Jump Squats x 15 #26

#r = 2 3/4

+

JR20: 10/20

15EMOM/jr20

 2 min warm up

15min EMOM:

Min 1: 12/12/12/10/10 alt pistols

Min2: 25/25/25/20/20 kB swings #50

Min3: 10 burpees

X 5

+

Jr20min 5/45

*rest: walk3/full body climber mobility

 Walk3mi

+

Full body climber mobility

https://youtu.be/1Bgei8M03v4

Killer 300 Rep WO13/jr20/walk2

 Walk 2

Killer 300 rep13:

3rft:

1. Over the box jump x 10
2. Pike to Frog Slide x 10
3. One Arm Front Slide Push Up x 10 alt. arms
4. Prisoner Jump Lunge / Twist Knee Up x 10 #10wV
5. Large Jump / Plank / Two Jumps Back x 10
6. Mountain Climber / Front Kick x 10
7. Ballerina Squat x 10 #50
8. Round Kick / Jump Squat x 10
9. Jump Jack Burpees x 10
10. Plank Runner x 10

Time:25:44

+

Jr20min 5/30

+

Umob:

https://youtu.be/Evrqd_6T-ZI

Climb/5rft2/umob

Lead: 8,8,9, 11 on sight, 11+ (1/2 finish

TR: 12a project complete!, 12, 11-

—

5rft2:

kB row 

Mod cobra QL squeeze right 20s

HSCTs 

—

Umob

Rest-ish day: walk3/jr20

 Walk 3

—

Jr20min 

Climbing/5rft1

 Climbing:

Lead: 9,9,10a. Proj 11 (1t), 11 attempt 3/4 finished

TR: lead wall 11 (3/4 finished), 11d

—

5rft1:

kB row x 8/8 #50

Bent row rotation x 10 #8s

Superman lat pulldown x 10 blue

WOD/jr20/walk2

 Walk2

WOD:

5rft:

10/10 ball surrender squats #10wV

5 HSPUs (1 riser)

12 bb glute press #85

7 burpees

Time: 15:44

+ 

Jr20min: 5/50

Climbing

 Climbing G1:

Lead: 8,9,10b, 10c lead wall, 11a (1t) lead wall, 11c (2t)

TR: 12b, 11d

Rest: walk3

 Walk 3 mi

YOung Buns Forever v 2.0/jr20/walk2

 walk 2 mi

--

2 min warm up

WO: [version 2.0]

3min CD:

sumo squat #10wV/10# ugi/V leg lift dip st

#r = 21

3min CD:

sB dbl lunge (back/side) #20 L

= 32

3min CD: 

sumo hi knees 10/drop down

= 20

3min CD:

sb dbl lunge R #20

= 33

3min CD:

OH P to windmill 1:30/1:30 #18

=11/11

3min CD:

dL/jump squat #60

= 21

total WO = 18min

+

JR20: 5/45

Climb/5rft2/Lmob

 Auto: 9

Lead: 8, 9+, 11 proj 2t, 10+ proj COMPLETED!!

Tr: 12a, 11c, 11-

—

5rft2:

kB row x 8/8 #50

Mod cobra R QL squeeze 20s

HSCTs x 10alt

—

Lmob

Rest-ish: walk3/umob/jr20

 Jr20: 10/30

Umob

Walk 3 mi

Low Impact Full Body #3/jr20/walk2

 2 min Z warm up

16 min AMRAP

1. Hanging L sit Knee Tucks x 5
2. Air lunge / squat heel lift x 6 alt. legs #26
3. One leg ball mtn climbers x 5/5
4. KB Swing x 10 #60
5. Side Plank Toe touch / push up x 4 **FORGOT THIS ONE 
6. Pull up x 3 #10wV
7. Ballerina crab kick up / slide kick push up 3/3
8. KB Swing x 10 #60

#r = 3 2/7

+

JR20

10/30

+

walk 2 mi

WOD/jr20/walk2

 2 min z warm up

WOD:

15AMRAP:

24 OH walk lunges #25 plate 

10/10 sub side lunges #20

10 box jumps

#r= 4.33

+

Jr20: 5/35

+ 

Walk 2

climb/5rft1

 climb:

lead: 8,9,10,11proj (2t), 10+ purple 1t

TR: 12 attempt (2 clips), 12a, 11+

+

5rft:

kb row x 8/8 #50

bent raise w/ rotation #8s x 10

superman lat pulldown x 10 blue

*rest-ish day: walk3/jr20/Umob

jr20: 10/30

+

walk 3

+

uMob

killer legs 19/jr20/walk2/umob

 .5mi dog walk warm up

Killer Legs #19

2RFT: Chair, 4lb dumbbell,  30lb kettlebell:
1. Ballerina plie squat to curtsy lunge x 10/10 #18lb kb
2. Small DB Ballerina Hip Abductions x10 / hip extensions x 10 – on each leg
3. One arm KB weighted ballerina plie squats 10/10 #30

2RFT: Cardio & Strength, 10lb weight vest:
1. Split Jump to Jump Lunge x 10 alt. legs
2. wV weighted Backward lunge to one leg squat x 10/10
3. Side kick (x5) / Jump tuck (x5) x 4 alt. legs

total time: 15:39

+

jr20 

5/25

+

walk2

+

umob

WOD/JR20/walk2

 2 min warm up

WOD:

16amrap:

kickstand dL #17.5s x 10/10

step ups #17.5s x 10/10

hard core egg x 10

bird dog k2e x 10/10

sB lunge back OH shoulder pass #20 x 20 alt

#r = 2 2/5

+

jr20

10/50x20

+

walk 2

FMOB

 Full body mobility hyrbrid routine 15min

(5)12MIN FAT BURN #80/jr20

 2 min warm up

5minFAT BURN 80:

12amrap:

pullup side to side x 4 ~ 4 sets

staggered pu x 10

plank row #35a x 10alt

hang leg raise x 10

side plank dips x 10/10

#r = 3 4/5

+

jr20

5/55x19

walk2/WOD/JR20

 2 mi walk

--

2min warm up

WOD:

21-18-15-12-9-6-3

half burpee 

plank jacks (green)

kB swing #40

+

10/30x9 (6min)

sB side lunge L #35/20/20

divebomber pu

sB side lunge R #35/20/20

time: 19:33

+

jr20 5/30

Control & cardio #5/jr20/walk3

 .5 mi dog walk warm up

C&C#5:

*2rft: (1st r = 10set/2nd = 5set)

pullups x 5

kb squat #60 x10 + 4 shuffles/jump lunge 1/front foot tap x 10set

1 arm kb OHP #30 x 5/5

kb squat #60 x10 + 4 shuffles/jump lunge 1/front foot tap x 10set

1/2 chin up hold/knee raise/straight leg lower x 5

kb squat #60 x10 + 4 shuffles/jump lunge 1/front foot tap x 10set

*TRX reptiles x 8/8

kb squat #60 x10 + 4 shuffles/jump lunge 1/front foot tap x 10set

time: 17:07

+

jr20 10/40

+

walk 3