rest: walk2/BF Fmob

walk 2 mi

--

beyond flexibility: pancake routine & backbend lvl1

40m intervals/walk2

 walk 2

--

10/30x60

JR

kb split squat L #30

JR

kb split squat R

JR
frog slide abs

JR

glute BB press #85

JR
hanging knee raise #12

JR

elev dL #60

JR
L sit hold

JR

Burpee

Climb/walk2/5rft2

 Walk 2

—

Auto: 8/9

Lead: 8, 9, 11proj (1t!!!!), 11+ (3/4!!!), 11- (missed last clip), 10+ (lower at second clip)

Tr: same 10+, 11

+

5rft2:

kB row #53 x 7/7

RQL squeeze x 25s

HSCTs x 10alt

*rest-ish: walk2/jr20/z pyoga55

 walk 2

--

jr20 10/20x40

+

z power ypoga #55

climb BC/jr20/5rft1/walk2

 walk2

--

jr20 10/45x22

+

5rft1:

kb row 53# x 7/7

seat row rotation #10s x 8

superman lat pulldown blue x 10

--

Solaris:

TR: luminosity 9+, first contact multi 7&9

Zshred13/14 mash up 12AMRAP/jr20/walk2

 walk2

--

warm up 2 min

12amrap

pistol to dL #50 alt x 10

bird dog k2e x 16 alt

box step over to curtsey lunge #20sB x 10 alt

#r = 2 1/3

+

jr20 10/60x18

300 killer rep #15/walk2/jr20

 walk 2

--

2min warm up

3KR15:

3rft:

1. Side Jump Squat x 10
2. Russian Twist x 10 #26
3. Side Lunge / Knee Up / Overhead Press L x 10 #18
4. Side Lunge / Knee Up / Overhead Press R x 10 #18
5. Weighted Side Crunch L x 10 #18
6. Weighted Side Crunch R x 10 #18
7. Weighted Air LunGe / Side Kick L x 10 #26
8. Weighted Air LunGe / Side Kick R x 10 #26
9. Side to Side Push Up x 10
10. Reverse Half Burpee x 10

time: 23:43

+

jr20: 10/50x20

rest: walk2/zmob drills #4

 walk 2

--

z mobility drills #4

Climb/rft2/walk2

 Walk2

—

Solo:

Doubles autobelay: 8/9x2, 8/9x2,-10/10x2, -10/10x2, -11/11x2, 12 (1/2way)x2, -11/11x2, 11x2, 11x2 (3/4–>1/2)

+

5rft2:

kB row #53 x7/7

QL hold R 25s

HSCTs x 10

interval40/walk2

 walk 2 

--

2 min warm up

10/40x48

JR

band abd + press green

JR

smith box squats #66

JR

ball pikes

JR
ab splitters

JR

kB swing #40

JR

jump lunges

*rest-ish: walk2/jr20/full mob

walk 2

--

jr20 5/25

__

full body mobility mash up

Climb/5rft1/walk2

 Walk 2

—

Lead: 9,9,7,11proj (3t), 11 2t, 10-, 10

TR: 12 attempt, 11+

+

5rft1:

kB row #53 x7/7

Bent row rotation #10s x8

Superman lat pulldown blue x 10

April 2018 mash up WO/walk2/jr20

 walk 2

--

mashup WO:

FT:

kb sngl dL #40: 12/12--10/10--8/8--6/6

kb alt curtsey #40: 20--18--16--14

time: 8:08

+

10/30x18 (12min)

lunge back front kick #12s L

lunge back fronrt kick #12s R
side jack knife L

side jack knife R

dB side lunge jumps #12

reptile sliders alt.

+

jr20 5/45

15m Fit slide #16/walk2/jr20

walk2

--

FS#16:

15min AMRAP:

1. Frog slide push up to side plank slide kick (hand behind head) x 5/5
2. Backward slide lunge to Side slide lunge x 10 / 10 (fast pace) #20 sB
3. One leg Cross body slide to reptile push up x 5/5
4. Ballerina Plie Squat / curtsy slide lunge x 20 alt. #20SB

#r = 2 + 5 reps

+

jr20: 10/55x19

*rest: walk2/zmob#3

 walk 2 mi

__

zmob #3

Climb/5rft2/walk2

 Walk 2

—

Lead: 9,9,9,11 project (4t), 11- (1t)

Tr: 12-, 11

5rft2:

Row #53 x 7/7

QL sqz R 25s

HSCTs x 10 alt

40m intervals/walk2

 walk 2 mi

---

2 min warm up

10/30x60:

JR

sb jumping jack squat #20

JR

pistol L #5

JR

elev side plank leg lift L

JR

pistol R #5

JR
elev side plank leg lift R 

JR

ugi ham curl roll ins #10

JR
dip statation v abs

JR

burpees

*restish - walk2/jr20/Fmob BF

 walk 2 mi

--

jr20 5/35x30

+

Fmob

Climb/5rft1/walk2

 Walk 2

—

Lead: 7,8,9/10-, 11 new proj (4t), 11–>10 (bail both), 10

TR: 11+

+

5rft1:

Bb row #70 x 10

Bent row rotation 10s x 8

Superman lat pulldown blue x 10

body crush #49/jr20/walk2

 walk2 

--

2 min warm up

BC49:

3rft:

twist jump squat/leg lift x 16 alt

commando mtn climber (x4) x 8

bk lunge/squat #10wV x 16 alt

elb side pl w/ leg lift tap f/b x 8/8

high knees (x6)/drop down x 10

time: 17:02

+

jr20: 10/20x40

Resting: walk2/jr20

 Walk 2 mi

+

Jr20min 

5/30x35

====

Off to stagecoach Rez til Sunday afternoon!!!

40m intervals/walk2

 Walk 2

—

2min warm up

10/50x40

Jr

123 mt climber kick #8s

Jr

Elev sumo #60

Jr

Green band clams 25/25s

Jr

db  side lunge hop over #10

Jr

Plank cross kick slide unders alt

Climb/5rft2/walk2

 Walk2mi

—

Lead: 9,8/9,9, 10+ proj (1t), 11 proj completed!!, 11+ attempt (3/4 corner clip issue)

TR: 11+ (same), various 12 attempts

+

5rft2:

Kb row #53 x 7/7

QL cobra squeeze R x 20s

HSCTs x 10

Lo impact lo body # 12/jr20/walk2

 walk 2 mi

--

2 min warm up

LiLB12:

2rft:

1. Cross Legged Laying Hip Raise x 15 / 15
2. Kettlebell elev Deadlift x 10 #60
3. Kettlebell Swing x 10 #60
4. Suitcase Step Up / Backward Lunge x 8 / 8 #26
5. Weighted Grand Plie x 10 / 10 #40
6. On Top of Chair Pistols x 8 / 8

time: 14:06

+

jr20 10/50x20

40min interval WO/walk2

 walk 2 mi

--

10/25x70

JR

sb side lunge L #20

JR

sb side lunge R #20

JR

L sit hold

JR

sngl dL/row #20s L

JR

sngl dL/row #20s R

JR

Lunge back pass under #40kB

JR

reptile sliders alt

***this WO was 100% raaaaad. <3

*rest-ish: walk 2/jr20/mobility

 walk 2

--

jr20: 10/35x

+

z mobility drills2

climb/walk2

 walk2

--

climb g1:

lead: 9,10a,9,11d (1t), 11c 3t

tr: 12b, 12a

Lifted Butt #9/walk2/jr20

 walk 2 mi

--

2 min warm up

LB9:

Part 1: BW

side to side dbl squat x 40

side 2 side dyn sq x 40

back lunge/kick up x 40/40

narrow sq jump/leg lift x 40 alt

Part2: #15 dB

rev sqt x 40

sumo x 2 to curtsey x 20 alt

low side lunge x 40 alt

stat bk lunge w/ leg ext x 40 alt

Part3: #30kB

1 leg dL x 20/20

1 arm kb swing x 40 alt

stay lo goblet x5/full goblet squat x 20

time: 23:28

+

jr20: 10/40x24