walk2/8x2+5pilates

walk 2 mi
--
8min amrap A:
tip toe sumo #60 x 10
band hyd/ext x 8/8 (green)
elev dL #70 x 10
#r = 3.66
--
8min amrap B:
ugi/wV 1 leg squats x 5/5 #10
stc  climber x 3/front kick x 10 alt
band jump lunges (blue) x 20
#r = 3
--
5min pilates core video

Climb/5r/jr20

Lead: 8, 8, 11b project complete!!!! 10c incomplete (2nd to last)

Tr:12a, 11c, 11a

-

5r:

kB row #44 x 8/8

Superman lat pulldown (blue) x 10

-

JR20min 

5/35

Walk3/jr20

Walk3mi
—
JR20min
10/45x 22

Climb/5r

Auto: 8

Lead: 8, 10d (1), 11b (0t/foot assisted anchors), 10b, 10b

-

5r:

kB row #44 x 8/8

Superman lat pulldown (blue) x 10

Walk3/10x2 wo

Walk 3 mi
—
10x2:
10m AMRAP a:
Sngl ball h rolls x 10/10
Ball kb/band glute press #50/blue x10
SB squats #55 x 10
Deficit lunges #15s x 8/8
#r= 3
—
10m AMRAP b:
Ugi pogo #10 x10/10
Side lunge jumps (blue) x 20
Hollow rock to side v up alt x 14
Pistols w/ blocks x 5/5
r= 2.5

walk2/10x2WO

walk 2 mi
--
10x2 WO:
10min amrap A:
split squat #30 x8/8
ball pikes x 10
sngl ham machine #15 x 7/7
elev surrenders #wV x 6/6
#r = 3
--
10min amrap B:
1 arm burpee alt x 10
ninja jump tucks x 10
plank slide kick unders x 10/10
kB swing #50 x 15
#r = 3

Climb/5r/jr20

Auto: 8

Lead: 8, 10d (1!!!), 11b (1), 

Tr: 12a

Lead: 10c (1)

Tr: 11c

-

5r:

kB row #44 x 8/8

Superman lat pulldown (blue) x 10

-

JR20min 

5/30

Walk3/jr20

3mi walk
—
JR20min 10/60x18

Climb/5r

Lead: 8,8, 10d (3), 11b (2), 

Tr: 12a, 11b

-

5r:

kB row #44 x 8/8

Superman lat pulldown (blue) x 10

Walk3/10x2 (10heavy/10plyo)

Walk 3 mi
—
10x2 WO:

10min AMRAP:
Plank k2e x 8/8
Bb/band glute press #65 x 12/blue
Sngl dL #50 x 8/8
SB st lunges #45 x 8/8
#r= 3.25
-
10min AMRAP
Band pistols x 5/5
Jack squat/split jump x 12
Ugi jump lunge/chip #10 x 14
Plank k2e slide/twisted climber same side x 10
#r= 3

Climb/jr20

Climb:

Lead: 8,8, 11b project complete!!!, 11b (1), 10b, 10d
—
JR20min 5/25

Climb

Auto: 8, 8, 8

11b (1), 11b/c (1)

TR: 12a

Walk3/12m wo

Walk 3mi
—
kB low lunge hold and row/jump squat #40 x 10
kB plank drag up/jump in/180 jump x 10 alt
1 leg stand ups (2yoga blox) x 10 alt
Plank jack/ comp pu x 5
Half burpee/broom stick OH squat x 10
#r= 2 2/5

Climb/5r

Auto: 8, 8, 8

Lead: 11b (1), 11b(1), 10c, 10b, 10a

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

Walk3/12min wo

Walk 3 mi
—
12min AMRAP:
Alt. Slide archer squat x 10
Burpee pullup x 8
Reptile plank x 10/10
Box jumps x 20
#r= 2.75

Deload week! 12min WO

2 min z warm up
—
12min AMRAP:
(Adapted from zwow #94)
10 jump tucks
20 stc mtn climbers
10 side to side push-up
5/5 (block assist) pistols
20 banded side lunge jumps (blue)
#r= 3 3/5

walk 2/climb/5r

Walk 2mi
—
Climb:

Lead: 9,9, 11b project (3) messy shit show

TR:12a, 11a, 11b

(Btw: night climbing suuuucccckkkkks)

walk3/7x3wo

3mi walk
--
7x3:
7min amrap A;
elev dL #70 x 8
kb ext obliq lowers x 8
upside down leg press #60 x 7/7
#r = 3
-
B:
elev sumo #70 x 8
side lunge hops x 8/8
BB glute press #80 x 10
#r = 4
-
C:
glute A-lift x 10/10 #10
1 leg mtn climbers x 8/8
ham ball roll ins x 8/8
#r = 8/8

Jr20

Snowed in!

JR20min 5/50

Walk3/jr20

Walk 3mi
—
JR20min 10/60

climb/5r/jr20

Auto: 8, 8

Lead: alt 11b project **completed**, 10d **completed**

TR:12a, 11d

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

-

JR20min 

5/30

indoor walk 35m/7x3 wo

indoor walk 35min

--

7min amrap A:
sB squat #55 x 8
plank k2e x 8/8
kb/band side squat #50/green x 16
#r = 3.66
--
B:
assisted butt pistols x 5/5
band dyn squats green x 20
mach single ham curl #15 x 6/6
#r = 3
--
C:
kB swing #50 x 10
ab splitter x 8
curtsey #26 x 8/8
#r = 3.66

Climb/jr20

Auto: 8x2, 9

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

-

JR20min 

5/25

walk2/7x3wo/jr20

walk 2 mi
--
7x3 wo

7min amrap A:
sB dbl elev glute press #45 x 10
hanging obliques x 8/8
smith 1 leg squat x 6/6
#r = 3.33
-
B:
sngl dL #50 x 8/8
jump lunges x 20
band abd + press (green) x 10
#r = 3.66
--
C:
fig 8 squat #50 x 16
side plank leg lift x 7/7
tip toe sumo #60 x 8
#r = 4
-----
+ JR20 5/45x24

walk2

walk 2 mi