Thursday June 12th AMANDA’S BIRTHDAY!!!!!!!

Our sweet lady Amanda Rodriguez came to us one day, shy, soft spoken and full of life…little did we know  how big of a punch and drive she really had!  You amaze us all everyday you workout, with your positive attitude and bright smile.  Thank you for being a part of our community, you influence us all to be happy and smile no matter what!

 

 

 

 

All Levels

A. Parallette Pass Throughs
5×5

B. Amanda’s Birthday
24min Amrap
24 Double Unders
12 Box Jump 24/20
200m run
24 Game push ups
12 Med ball Clean Wall Ball
20/16
24 Knees to Elbow

Advanced/Competition

A. L sit to Tuck Planche
5×3

B. Every minute, on the minute…

Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

C.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)- Men since we do not have 30# balls use vest for this part.
30 Double-Unders
Rest 4 minutes, and then repeat.

Note rounds and reps for both sets separately.

 

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Mobility WOD