Walk2/evo climb/5rft

Walk2 mi

—

Auto: 8

Lead: 9, 11a project (1t), 10d (3/4 finished), 10c, 10b, 10a (1t)

—

5rft:

Sngl kB row x 7/7 #50

Superman lat pull downs blue x 10

Walk2/evo climb

walk 2 mi

--

evo climb:

auto 8,8,10b

bouldering:

Cave v4 fail, cave v3, v4 prom fail, v3 prom, v4 bulge fail

lead:

10b (5t), 9, 10a 1/3 fail, 9

Granby Lake WOs/deload week

Tues7/21

Off

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Wed 7/22:

Zgym 15min fat burn #18

Push up/ shoulder tap x2/jump tuck

Jump lunge/pistol

Side plank dip/kick front/kick up L 

Side plank dip/kick front/kick up R

Sumo squat heel lift x3/jump 

—

Thurs: 7/23

15amrap:

HSCTs x 10alt

Box jumps x 10

Plank k2e drops x 10alt

Band curtsy lunges (band green) x 15/15

#r= 5 1/5

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Fri 7/24:
15/45x15
Step up L
Step up R
Ab splitters
Alt pistols
1 arm trx row5/5 alt
—
Sat 7/25:
15amrap:
Superman lat pull downs (blue) x 20
Burpee x 10
Jump lunges x 20
Sit up clap x 20
#r= 4.5+
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Sun 7/26:
15amrap: (5min fat burn #93)
1 leg chair squat x 10/10
Elev pu x5
Elev reptiles x10
Single leg chair squats x 10/10
Chair step up/kickback x 10/10
Chair seated leg lift x 10
R=3+
--
Mon 7/27:
15amrap:
Divebomber pu x 8
Band side lunges green x 20/20
V crunch x 15/15
Pogo x 15/15
R= 3.25+
---
Tues 7/28
Off

Evo climb

Evo climb:

Auto: 8, 10a, 10b

Tr: 12a (3), 11c (1/2 way), 10d, 11b, 10d, 10c

Summer shred #43 v 2.0

2 min warm up

3rft:
1 leg pike (pigeon) slide in/side kick push up x 5/5
kB rev ballerina (on the concentric) squat #30+10wV x 10
chin up/hang knee raises x 5
weighted pistol #7.5 x 6/6
time: 15min exactly
+
5min amrap:
kB pendulum #30 x 10
mtn sliders x 20
box jump x 10
#r = 3

walk2/jr20/hangboard

walk 2 mi
--
jr20min:
5/45
+
Hangboard
beastmaker app
prog: 1000B
1/2 crimp 7on/3off
slope 7on/3off
1/2 crimp 7on/3off
open 3 7on/3off
middle 2 7on/3off (assisted all)
4 finger chisel 7on/3off

walk2/z beg BW #29 v 2.0

walk 2mi
--
2 min warm up

4rft:
one leg dL #50 x 8/8
down dog/pike pu/reptile x 12 alt
elev kb sumo squat #75 x 10
time: 11:10
+
8:50 amrap:
jump lunges x 20
hang knee raise/cross kick x 8 alt
HSCTs x 10 alt
band abd/press green x 12
#r = 3