climb/p&pl/JR20

climb:
auto: 7,8
lead: 10b/c new project (1 take)
TR: 11c (one fall), 11b, 10b
==
5rft:
single kB row #40 x8/8
plank 30s (10x3)
==
JR20
5/30x35

3mi walk/my mobility WOD

3 mile walk
===
my mobility WOD:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

traction 60s

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

climb/p+P/JR20

climb:
lead: 8,7,10c project completed!,
TR: 11d project (1 fall), 11c (clean), 11b chimney FAIL 1/2 way, 11a
==
5rft:
sngl arm kB row #40 x 8/8
plank 30 (10/10/10)
==
JR20min
10/50x20

climb/p&pl/JR20

TR: 8,9,9,10a,11d (one fall), 11d,11b,10a
==
JR20
10/20x40

step30m/Killer Legs #11/JRto30

step 30min
==
killer legs #11

do along w/ video using #2.5 ankle weights:
1. Fondue Arabesque Attitude Battement x 16 / Arabesque Attitude One Leg Demi Plie Eleve x 16 / Arabesque Battement x 16 – on each leg
2. First Position Releve (x8) / Grand Plie Pulses (x8) X 4 sets on each leg
3. One Leg Curtsy to Releve / A La Sebesque Kick X 16 reps on each leg

~Cardio & Weights~

2 rounds!! (instead of one!O
1. One Leg Elevated Lunge x 10 / 10  #26
2. Jump Lunge (x2) Side Kick x 10/10
3. Deadlift to Side Step Squat x 10 (#40 & Power Band)
4. Jump Jack Squat Heel Lift x 20

time: 18:25

+

JRto30
10/30x18 = 12min

300 Rep #3/JRto30

2 min warm up

3RFT:

Sumo Jump Squats x 20

1 leg pike press/jump up x 5/5

twisted climber x 10
single arm row on bar x 5/5

one leg elev glute press x 10/10

tri dip/knee raise x 10

pistol x 5/5

Rev. plank knee tucks x 10

time: 20:30

+

JRto30  5/35x15 = 10min

3mi walk/mobility

3 mile walk
===
10min mobility video
===
my mobility WOD:

60 handstand

psoas lift/hold 20s x 4 each (2 with pec stick, 2 on blox w/ assisted higher lift & hold)

traction 60s

then 2rounds:

60s oblique opener (2s up/1 d)

oblique leg lift x 5

t-spine opener x 5

(13min)