Climb/5r/jr20

Auto: 8/9, 8, 8/9

Lead: alt 11b project (2), 10d/11a project **competed!**,

TR: 12a (1), 11c, 11a

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

-

JR20min 

5/25

Walk3/jr20

Walk 3 mi
—
JR20min
5/45

climb/5r

Auto: 8, 

Lead: 9, 11b project (1), 10d/11a (1), 10c/d, 10b, 10b

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

walk3/7x3wo

3 mi walk
--
21min wo = 7min x 3

7min amrap A:
deficit surrenders (2risers) x 8/8
kB ext obliq leg lowers x 8 #50
elev dL #70 x 8
#r = 2.66
-
B:
elev sumo #70 x 8
jump squats x 20
sngl elev glute press #20 x 6/6
#r= 3.33
-
C:
alt arm kB swing #30 x 20
wV running man x 16 #10
sb static lunges #45 x 8/8
#r = 3.33

JR20

JR20min
5/50x 22

Walk2/jr20

Walk 2 mi
—
JR20min

walk2/7x3wo

walk 2 mi
--
7x3 WO = 21min

7min amrap A:
side lunges #18 x 8/8 (focus on going low)
ab splitter x 8
sngl ball ham roll in x 8/8
#r = 3
-
B:
split squat #26 x 8/8
mat jump overs x 20
kB/green band side step squat #50 x 16
#r= 3
-
c:
band clams (green) x 10/10
trx repltiles x 8/8
kB squat #50 x 8 (squeeeeeeeeze glutes!)
#r = 3.33

Climb/5r/jr20

Auto: 8, 9, 8

Lead: 11b/c (1/2), 11a clean, 

Tr: 12a/11d, 11c/d,11a

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

-

JR20min: 10/40

Walk3/jr20

Walk3mi
—
JR20min  10/55

Climb/5r/jr20

Lead: 8,8, green 11b project (2), 11d/12a (1/2 way), 10d (2)

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

-

JR20min

walk3/7x3wo

walk 3 mi
--
21min (7mx3 WO)

7min amrap A:
BB glute press #75+blu band x 10
ball pikes x 8
band assist pistols x5/5
#r = 3
--
B:
sngl ham curl #15 x 6/6
jump lunge to jump squat x 20
deficit lunges x 7/7 #15s
#r = 3
--
C:
KB swing #50 x 10
plank k2e x 8/8
tip toe sumo squat #50 x 8
#r = 3.66

climb/5r/jr20

Auto:  8,9,8

Lead: green 11b project (3), 10c/d(1), 10c (1), 10c (1)

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

-

JR20min: 10/30

walk3/7x3wo/jr20

walk 3 mi
--
7x3 = 21min wo

7min amrap A:
sm 1 leg squats x 6/6
wV running man abs x 16
ball glute press #50 x 10
#r = 3.66
--
B:
suitcase squat #50 x 8/8
band dyn squATS (blue) x 20
band hyd/ext x 8/8 (blue)
#r = 3
--
C:
split squat #26 x 8/8
ball 1 leg climbers x 8/8
fig 8 lunge backs x 16 #50
#r = 3
--
JR20min: 5/40x27

Climb (loner Prog)/5r

Auto:  8, 9, 8

Lead: 10d project white completed!*

Boulder 9:20-10:00

Cave R: V4 (4 tries to complete!), v5 (cave- 2 gnarly falls and done, v4 (cave), v4 cave L (3x to second to last hold), v3 caveR,  v3 prom,  v3 prom

Auto: 11c (1/2 way slip), 11a (fall 2nd to also clip), 10bx2, 10ax 3

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

walk3/7x3/jr20

Prepping for a weekend away! Getting it all done before then:)

walk 3 mi
--
7x3 = 21min wo

7min amrap A:
kb swing #50 x 10
side plank leg lift x 7/7
smith upsidedown sngl leg press # 50 x 8/8
#r = 4.33
--
B:
bB lunges #45 x 8/8
ugi pogo #10 x 8/8
goblet squat #30+wV x 8
#r = 3
--
C:
ugi 1 leg squat butt touch x 5/5
plank reptiles x 8/8
band abd + press (green) x 10
#r = 3.33
--
jr20min
5/25

jr20

jr 20 min
10/55

walk2/jr20

walk 2 mi

--

jr20 

7x3 WO / walk 2

2 min warm up
--
21min total:

7min amrap A:
elev sumo #70 x 8
hanging leg raise #10 x 8
asstd pistols (purple wod) x5/5
#r = 3.66
--
B:
leg ext #15 x8/8 ^^^??
side lunge jumps alt x 20
sngl elev glute press x 8/8 #20
#r = 3.66
--
C:
band clams (green) x 8/8
ball pikes x 8
kb curtsey lunge # 26 x 8/8
#r = 4
--
walk 2 mi

climb/5r

Auto:  8, 8

Lead: 10d project white (1t), 10d/11a blue project? (4-5t?)

Tr: 12a lowered one move from top) 11b, 11c, 11b (lower15m at last clip

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

walk 3/jr20/lbs

walk 3 mi
^finally little to no pain!  it only took two months....(one month after chiro, massage, 2min stretch holds and foam rolling trigger)
--
jr20min
5/30

130.4 lbs
CD 16

Climb/5r

Auto: 8,9,8

Lead: 11b project **complete**, 10d project white (1t), 10d (bail first half), 10c (1), 9

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

walk3/7x3wo/jr20

walk 3 mi
--
21min:

7min amrap:
sngl dL #50 x 8/8
side plank leg lifts x 7/7
surrender squat wV#
#r = 3
--
7min amrap:
kB side squat #50/green x 16 total
box jumps x 15
BB glute press #95/green
#r = 3.66
--
7min amrap:
ball roll ins x 10
ab splitters x 8
side lunges #18 x 8/8
#r= 3.66
+
JR20min: 5/25x40

JR25 **change**

JR25min:
5/40 x38

***Had some thoughts today. (WHY AM I SO FREAKING HUNGRY ALL THE TIME?!?!!?) Pretty sure anything over 20min makes me too hungry...going to switch to 20min x 4 wk for the rest of the week. Will take weight tomorrow *gulp*

7x3 WO

2min z warm up
—
21min total

7min AMRAP a:
Deficit lunges (2risers) #12s x8/8
kB ext oblique lowers #40 x 8
kB swing #50 x 8
#r= 3.33
-
B:
Sngl elev sumo squat #50 x8/8
Jump lunges x 20
Green band abd & press x 10
#r= 3.66
-
C:
Sngl ham curl machine #15 x 6/6
Side plank leg lift x 6/6
kB squat #30 x 8
#r= 3.66

Walk2/climb/5r

2mi walk

—-

Auto: 8

Tr: 8/9

Lead: 11a/10d project completed!!!, 11a/11b project? (5t),

Tr: 11d lead wall follow, 11b

—

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

Jr25

Jr25:
10/45

walk 3/JR25

walk 3 mi
--
JR25min
5/35