*stats*/Killer Legs #3/JR to 30

I didn’t want to...but I did. 131.4:(
4 weeks out from Halloween I need to get my act together!
Trying to log 1700ish cal/day from here on out.
Possibly adding a little more the day after climbing...

15 min AMRAP

1. Lunge Switch x 12

2. One Leg Jump (x3) / One Leg side lunge jump (x3) / side kick (x3) x 6 sets alt. #12s

3. Jump Tuck (x3) to pistol (x2 alt) x 5

4. On the toes squat heel touches x 10

# rnds: 3

+

JRto30

5/30x26 (15min)

walk3/mobility

walk 3 miles
==
10min mobility
==
my mobility WO:
handstand 60s
psoas lift/hold x 4 each leg (20s)
spinal traction 60s
then 2 sets of:
external oblique opener 60s (2s up/1 down)
ext oblique w/ leg lifts x 5
t-spine opener x 5 #10
(15min ish)

climb[lone prog]/pull&pl/JR20

The lone climber v 4.0

Bouldering: (3min rests)

• v0, v0, v1 (all cave), v1, v2 (cave - fail last two moves), v2 retry (same), v2 retry (last move fail!), v2 crushed!!!, v3 (fail last 3 moves)

•.   pullup to hi shoulder: v0, v0,v0, v1 (fail last 2 moves)

10min rest

Autobelay: (5min+ rests)

• 10d/11a (fail last 3 holds), 11a (fail last 3 holds), 10d (fail 1/2 way), 10b/c, 9

=====

5rft:

B.B. bent row #80 x 8

Plank 30s (10reg/10 rep alt)

=====

JR20min 

10/50x20

300 Rep #2/JRto30

Click here to follow along with my video!

(2 mi walk--warm up)

3rft:
kettlebell squats #30 x 20 (or prisoner squats)
sit up/reach overhead x 10
front/back lunge L x 10
f/b lunge R x 10
1 arm trx row L x 5
1 arm trx row R x 5 (or table rows!)
turkish get up L #26 x 5
TGU R #26 x 5 (use water bottle for weight!)
v-crunch L x 10 #5
v-crunch R x 10
front/back jump burpees x 10
time: 27:17

+

Jump rope to 30 min
3 min (100 high knees/50basic bounce)

Climb/pull&pl/JR20

Climbing:
lead 8,8,10c pprrrooojeeecctt CRUSHED!!!!
TR: 11d, 11c
===
5rft:
single trx row x 8
plank 30s (10reg/10reptile holds)
===
JR20min
5/25x40

walk 3mi/mobility

walk 3 miles
==
10min mobility video
   ^this is my faaaaaavorite one!
==
my mobility WO:
handstand 60s
psoas lift/hold x 4 each leg (20s)
spinal traction 60s
then 2 sets of:
external oblique opener 60s (2s up/1 down)
ext oblique w/ leg lifts x 5
t-spine opener x 5 #10
(15min ish)

Killer Legs #2/JRto30

2rft:

1. Air Squat Leg lift/jump jackax 20 sets alt. (black band)

forward / back squat jump burpee x 3

2. KB Side to side heel lifted lunge / sumo squat x 10 sets #40

forward / back squat jump burpee x 3

3. Jump Lunge (x3) / heel lifted stationary lunge/ lunge knee up x 6 sets

forward / back squat jump burpee x 3

4. Pass under backward lunge / pass under squat / Jump tucks (x2) x 6 sets #30

time: 14:29

+

JR to 30min

10/40x20 (16min)