LBS:
7/6 (cd10) 131.4
Notes:
wd2
+
LADAM20:
elev one leg squat: 7/7----------->all
elev abd & [p (black + 4 r tot): 10-12-14-12-10
12:10AMRAP
BB DL #80 x 10
side jump lunges #10 x 20
pilates teaser #2.5s x 16 alt
smith squat #50 x 10
r = 4
+
jr20 10/30
wd2
LADAM20:
smith 1 leg squat; 6/6---------->all
dbl elev glute press #55: 10-11-12-11-10
13:15 AMRAP:
donkey kick jump/kick through x 8/8
wide leg kB dL #60 x 10
dip st. leg lifts x 10
side step squats #50+green band x 10
r = 3.5
+
JR20: 10/20x40
wd2
2rft or 15min:
hanging windshield wiper x 2/T2B x2 ~ 5 sets
HSCTx2/dynamic pu x 2 ~ 5 sets
pullup/chin up #10wV ~ 4 sets
pigeon 1 leg slide in/1 leg mnt slider x 10/10
wall plank jump up/diagonal touch down/leglift x 10 alt
#r = 2
+
JR15: 10/50x15
2 min warm up
15min AMRAP:
sb curtsey lunges #30 x 10/10
twisted climbers x 20
band hyd/ext
sumo ballerina squat #30/green x 10
plank knee tuck/twist x 5/5/5/5
jump lunges x 20
r=3
+
JR15: 5/25x30
Garden of Eden (Pool Wall)
L; 9
TR: 11+
L: 9
Genesis Wall:
L: 10a, 10 (to second to last bolt)
TR: same 10
😍
2 min warm up
15min amrap:
Sb curl to press #30 x 10-8-6-4-2
Rev plank leg lift: 20-18-16-14
Inv trx row: 10-8-6-4
Commando pu: 10-8-6-4
Superman lat pull down blue: 10/8/8/8
Plank reptiles: 8/8-6/6-4/4-4/4
&
15JR 10/35x20
2 MIN warm up
15min AMRAP:
sb jax #30 x 12
knee hugs x 15
pistol x 5/5
sngl leg dL #30 x10/10
plank kick tap foot x 16alt
#r = 3 1/5+
+
JR15: 10/50x15
wd2
+
glute abd + press (black): 12-14-16-14-12
air lunges: 6/6---------->all
13:49 AMRAP
sB static lunges #30 x 8/8
kb swing #50 x 12
L-sit 20s hold
3 mtn climber/front kick #10s x 10
r = 4+
+
jr5/40
jr 5/30
+
climbing wo
4x4 0lbswd2
+
pistol: 5/5----------------->all
side lunge #25: 8/8-9/9-10/20-9/9-8/8
9:38
plank slide cross kick through x 8/8
sumo jump to jump tuck x 12
sngl leg dL #40 x 8/8
r= 3 2/3+
+
JR5/25
630 am - Jr20 10/20
------
940-1140
Climb @ spot - solo prog (5min rests)
Autobelay: 7, 8x2, 10, 12-yellow (4/8 clips), 12- same (5/8 clips), 12- green (4/8?), black 12 nope, 10+, 10 again
Bouldering: 3 dots slight over hang, 3 dots more overhung (1/2), YUCK ✖️✖️✖️
Autobelay: 11, laps on a 9 (x3), laps on a 9 (x3)
+
5rft2:
Row x 8/8 #53
Rev plank hold 21s
HSCTS x10
wd2
+
LADAM20:
archer slide/pistol slide: 5/5-4/4-3/3-2/2-1/1
hyd/ext w/ green band: 7/7-8/8-9/9-8/8-7/7
9:54 amrap:
db wide leg dL #25s x 10
trx box plank opp arm/leg ext x 8/8
curtsey to hop up #10wV x 7/7
smith squart #50 x 10
r = 3.33
+
JR20: 5/30
2 min warm up
LADAM:
elev surrender squat #10: 5/5---------->all
sB elev dbl glute press #30: 10-12-14-12-10
11: AMRAP
smith sumo squat #76 x 10
dB jump lunge kick #10s x 10 alt
Plank knee drops x 8/8
kB elev dL #70
r = 3 3/4
+
jr 10/50
+
wd2
