walk3/6x3+3 workout

walk 3 mi
--
21min:
6min amrap A:
pistols x 5/5 (sngl block asst'd)
wV leg lowers x 8 #10
#r = 2.5
--
6min amrap B:
Bb stat lunge #40 x 8/8
elev dL #70 x 8
#r = 4
--
6min amrap C:
purple WOD band kick backs x 8/8
ab splitter x 7
#r = 3.5
--
*2-3min burnout: kB split squats
r1= #30 x 8/8
r2 = #26 x 6/6
r3 = #18 x 6/6
r4 = bW x 6/6

*probably went too heavy but whatevs

Climb/5r

Tr: 8, 9x2, 9

Lead: 11c/d (6clips), 11a (3t)

Tr: 12a project (2), 11c/d (half)

-

5r:

Kb row #44 x 8/8

Superman lat pulldown (blue) x 10

Walk2/jr25

Walk 2 mi
—
Jr25:
10/35x34

Climb/5r

Auto: 8x 2
Lead: 9x 2, 11a (2t), 11c (3t - to last clip!!), 10a (fall + finish practice!), 10a (fall), 10a (fall)
-
5r:
kB row #44 x8/8
Superman lat pulldown x10 (blue)

Walk3/6minx3+3 burnout

Walk 3 mi
—
20min:
6min AMRAP a:
Side lunge Bb #35 x8/8
Wv v up tap down x 12alt
#r: 3
-
B:
Smith 1 leg (ft off g) squat x 5/5
Sngl ham curl #15 x 6/6
#r: 4
-
C:
Goblet squat #40 x 8
Pike sliders x8 **
#r= 4.5
**left shoulder says NO these!!!!
-
2-3min burnout:
Elev sumo x8
R1 #70 (hold bttm 10s),R2 #65 (hold 10s), r3 #50 (hold 10), body weight

Jr25min

Jr25:
10/60x22

Walk 3mi
—
Jr25:
10/35