Walk2/jr25

Walk2
—
JR25min
10/30x38

Jr25

Jump rope 25min
10/20x50

START WINTER PROG! 20min lower/indoor walk

WINTER PROGRAM:
no more plyos!!!
climbing 2 hrs x 2
3mi walks x 2 (T/R)
2mi walks x 2 (St/Sn)
lower body 20 min x 2 [5min CDs x 4: 2 leg, 1 core] -->next month take core out of one set!
JR25min x 3
==========

5min AMRAP each set (a):
single elev ballerina sumo #50 x 8/8
single ham machine #15/10 x 8/8
hang knee raise #10
#r = 2 2/3
--
b:
1 leg ugi sit/stand #wV10 x 5/5
BB block elev glute press #60 x 9
ab splitter x 6
#r = 3
--
c:
alt dL #50 x 12 total
band hyd/ext (green) x 6/6
side plank dip x 9/9
#r = 2 2/3
--
d:
dB step ups #15s x 6/6
alt pistols w/ blox x 8 total
plank hold 60s
#r = 3 (overtime finishing plank!)
=======
walk3 miles (sub indoor walk video 45min -- i extended this one out to 45)

last deload: z5 #7/walk

walk 2 mi
--
12min+ AMRAP (Z5 #7):
alt kB swing #40 x10
*2 pull up
Fig 8 squats #40x 10
*2 pullups
kB touch/walk out push up x 10 alt
*2 pullups
#r = 5
(went a little over time to get 5 rounds but oh well)

Z5 #102

walk 2
--
2 min warm up

Z5 WO #102
12min AMRAP
jump to wall handstand (kick wall)/180* jump/walk out push up/180* jump x 10
DBUs x 30
3 criss cross mtn sliders to scorpion push up x 6
DBUs x 30
kB clean and press/OH squat #18 x 5/5
#r= 2

****ass handed to me!

Climb/5r

Sooooo freaking sore from bouldering in Wednesday!!!!! Aaaaahhhhhhhhh the agony!!!!!!

Climb: 

Lead: 8,8,10c (1t)

Boulder (3min rests): v4nope,v3, v3, v3, v3, v3, v3(one hand on last hold)

Auto (5min rests): 12b (1/2), 11d (2x 1/2 way), 11a, 10a/10c

—

5r:

Bb row #70 x 10

Superman lat pulldown blue x 10

Deload workout (leg&core)

3mile walk
—
10/30x18:
Dbl ham machinE #15^^^
Slow ab lowers
Goblet squat #30+ wV
Plank reptile hold 15s/15s
Bb back lunge #35L
Bb back lunge #35R