walk/mobility

2mi walk
==
JR20min
10/60x18

HiiT by k8* #1

2 min z warm up
==
20amrap:
jump squat x 3/static lunge x 3 ~ 6 sets #12wV
ab splitters x 8
inclined split squat x 10/10
sngl dL #40 x 10/10
kB pend swing #26 x 15
#rnds: 4

Climbing weekend!

Sat @ The bank
8 climbs (range 8-10b)
   ^3 leads 9+, 8, 8
==
Sun @ The Gallery
3 climbs (8-9)
  ^1 lead 9

walk2/ZWOW #87 v2.0/JR

walk 2mi warm up

ZWOW # 87:
3 rounds for time!

•                10 Ugi Jump Lunge Chop #10

•                10 Ugi Air Squats #10  inclined board squats #26

•                10 Jump Tucks

•                10 Side Jump Lunges (total)*

•                5/5 *BB One-Leg Bridge (total) #45^

•                10 Plank Supergirls #5s^

•                10 Pistol Squats (total)

•                10 Backward/Forward Lunges #25s (total)

•                10 Pendulums (total)*

                 10 Surrender Squat/Kick back alt
time: 17:54

*totally left these out! WTF! 
==
JR20min
10/60

!!!!!!!!!!!OFF TO A WEEKEND OF OUTDOOR CLIMBING! W00t!!!!!!!!!!!!

climb/5rft/JR20

Auto: 8, 7

Lead: 10c project (1take)

TR: 12a (1fall)

Lead: 10c (1 take)

==

5rft:

kB row #40: 2x10, 3x8

Superman pulldowns (blue) x 10

==

JR20min 

5/25

walk2/JR/mobility

walk 2 mi
==
JR 20min
5/35
==
mobility = 2rft:
-60s up2/down1
-leg lowers x 5
-bridge reach backs x10alt
-t-spine opener x 5
time: 7-8min

Killer Legs #17/JR20

Only 4 days to workout this week and then off to CLIMB OUTSIDE for the weekend so I'm squishing everything in mon-thurs.

2 min warm up
==

2rft:
1. Kettlebell Pass Under / (dbl f. rack) Step Up (on Bosu) x 10 / 10 #30

2. Squat Jump to One Leg Balance x 12

3. Lunge Front Knee Up / Pistol x 5 / 5

4. High Knees Side Ways (x4) / jump tuck x 10

5. Rack Weighted Pile on Demi Points (x5) / Weighted Eleve x 10 x 2 sets (switch sides) #40

time: 18:45

+

active planks to 20min (1:15)

+

JR20 10/50x20