walk 2
--
2 min warm up
DB22: 2rft:
chest press/sit up/OHP #15s x 10
upside down inv row #10 x 5
side plank row x3/pu x 5/5 #25
regular inv row #10 x 5
tri dip x 6
chin ups x 6
time: 12:22
+
5rft1:
kb row #53 x 7/7
bent raise/rotation #10s x 8
superman lat pulldown x 10blue
total time: 22:52
+
jr20: 10/20x40
walk 2
--
2min warm up
5amrap1:
green band abd + press x 20
kb Swing #40 x 20
#r = 3+
--
5amrap2:
squat to lunge hop x 15
elev sumo squat #60 x 10
#r = 3+
--
5amrap3:
dip st knee raise #12 x 10
reptile sliders x 20
#r = 3.5
--
5amrap4:
kb pick up squat/put down squat/jump squat #30 x 10
wV pistol asst x 4/4 #10
#r = 3
+
jr20 10/30x20
walk 2
--
2 min warm up
KL21:
*2rft:
two phase one leg squat to side kick x 10/10
high knees x5/squat heel raise x 8
kb pick upbk slide lunge (4 count)/kb jump squat #30 x 8/8
high knees x5/squat heel raise x 8
1 leg jump/touch down x 16/16
high knees x5/squat heel raise x 8
time: 17:44
+
jr20 5/25
walk 2
--
2 min warm up
BB&A18:
2rft:
1. Push Up / Leg Swing x 6 alt. legs #10wV
2. Curtsy / Step Up / Knee Up Jump x 10 / 10 #10wV
3. Transformer / Side Plank Leg Lift x 8 / 8
4. Squat Jump / Squat Jack x 8 #10wV
5. Weighted Side Lunge Deadlift / Leg Lift x 16 alt. sides #15s
6. Donkey Side Hop (x3) / Hop Up and Over (x2) x 8
time: 16:04
+
jr20
10/30x30
Sunday 8/1:
12+AMRAP
manmakers #20s x 8
kb swing #50 x 15
#10 pistol L x 5 (assist)
#10 pistol R x 5
ball pikes x 8
#r = 3
+
walk2
======
Monday 8/2:
Off
=====
Tuesday 8/3:
Off
======
Wednesday 8/4:
Climb: 7,9,10a,11a (1t), 11a (2/3 lower), 10c
+
walk2
======
THursday 8/5:
Heartbreaker body #7
15/45x12:
1. Curtsy / Squat & Upright Row x alt. #15s/green
2. Side to Side Squat Hop Arms Overhead green
3. Side Plank Row to Leg Lift x alt. #15s/green
4. Clams - L #15/green
5. Clams - R #15/green
6. Side Step Squat / Leg Lift alt. #15s/green
+
walk2
======
Friday 8/6:
climb: 8,9,10a, 11a proj completed, 11a vert onsight
TR: 11c
=======
Saturday 8/7:
walk 2
