WOD

“Pool Day”
2 Rounds:
500/400 Meter Row
100 Meter Farmers Carry (72s/53s)
Rest 90 Seconds
500/400 Meter Row
100 Meter Kettlebell Front Rack Carry (35s/26s)
Rest 90 Seconds

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Box Brief:
Weightlifting with Phil This Sunday

Just a reminder that Phil will be here this Sunday, November 1st, from 1:00–3:00 PM for weightlifting.

If you want some extra time working on your Olympic lifts, squats, or pulls, come hang out and get some coaching from Phil.

As always, it’s free for Apollo members and $20 for non-members.

See you guys Sunday!

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Yoga This Saturday!

Just a reminder that Yoga with Leah is still this Saturday, October 31st at 7:15 AM.

Come spend an hour working on mobility, recovery, and getting the body feeling a little better after a week of training. All levels are welcome!

Please bring your own yoga mat. See you Saturday!

A. Tempo Back Squat
5 x 2

B. “Annie to Bar”
For Time: 15 Minute Time Cap
50 – 40 – 30 – 20 – 10
Double Unders
25 – 20 – 15 – 10 – 5
Toes to Bar

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Box Brief:
Weightlifting with Phil This Sunday

Just a reminder that Phil will be here this Sunday, November 1st, from 1:00–3:00 PM for weightlifting.

If you want some extra time working on your Olympic lifts, squats, or pulls, come hang out and get some coaching from Phil.

As always, it’s free for Apollo members and $20 for non-members.

See you guys Sunday!

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Yoga This Saturday!

Just a reminder that Yoga with Leah is still this Saturday, October 31st at 7:15 AM.

Come spend an hour working on mobility, recovery, and getting the body feeling a little better after a week of training. All levels are welcome!

Please bring your own yoga mat. See you Saturday!

“CinDT”
21 Minute AMRAP:
400 Meter Run
2 Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
-then-
1 Round of “DT”
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Shoulder to Overhead (155/105)

_____________________________________________________________________
Box Brief:

Weightlifting with Phil This Sunday

Just a reminder that Phil will be here this Sunday, November 1st, from 1:00–3:00 PM for weightlifting.

If you want some extra time working on your Olympic lifts, squats, or pulls, come hang out and get some coaching from Phil.

As always, it’s free for Apollo members and $20 for non-members.

See you guys Sunday!

---

Yoga This Saturday!

Just a reminder that Yoga with Leah is still this Saturday, October 31st at 7:15 AM.

Come spend an hour working on mobility, recovery, and getting the body feeling a little better after a week of training. All levels are welcome!

Please bring your own yoga mat. See you Saturday!

“Dish”
20 Minute AMRAP:
40 Wall Balls (20/14)
30/24 Calorie Row
20 Toes to Bar
30 Sit-ups
40 Push-ups

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Box Brief:
Yoga This Saturday!

Just a reminder that Yoga with Leah is back this Saturday, October 24th at 2:30 PM.

Come spend an hour working on mobility, recovery, and getting the body feeling a little better after a week of training. All levels are welcome!

Please bring your own yoga mat. See you Saturday!

“Martin”
4 Rounds:
10 Double Dumbbell Step-ups (50s/35s)
100 Meter Dumbbell Farmers Carry (50s/35s) (20)
200 Meter Run
:30 L-Sit

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Box Brief:
Yoga This Saturday!

Just a reminder that Yoga with Leah is back this Saturday, October 24th at 2:30 PM.

Come spend an hour working on mobility, recovery, and getting the body feeling a little better after a week of training. All levels are welcome!

Please bring your own yoga mat. See you Saturday!

A. Hang Clean & Jerk
Build to a heavy

B. “TLC”
10 Minute AMRAP: teams of 3
Clean and Jerks @75-85% of today’s complex

_____________________________________________________
Box Brief:
Yoga This Saturday!

Just a reminder that Yoga with Leah is back this Saturday, October 24th at 2:30 PM.

Come spend an hour working on mobility, recovery, and getting the body feeling a little better after a week of training. All levels are welcome!

Please bring your own yoga mat. See you Saturday!

“Play It Again”
5 Minute AMRAP:
3 Rounds:
15 Pull-ups
9 Burpees
-then-
Max Calorie Row

5-minute rest

5 Minute AMRAP:
2 Rounds:
12 Chest to Bar Pull-ups
9 Burpee Box Jump Overs (24/20)
-then-
Max Calorie Row

5-minute rest

5 Minute AMRAP:
1 Round:
9 Bar Muscle-ups
9 Burpee Box Jump Overs (30/24)
-then-
Max Calorie Row

__________________________________________________
Box Brief:
Yoga This Saturday!

Just a reminder that Yoga with Leah is back this Saturday, October 24th at 2:30 PM.

Come spend an hour working on mobility, recovery, and getting the body feeling a little better after a week of training. All levels are welcome!

Please bring your own yoga mat. See you Saturday!

A. Overhead Squat
Build to a heavy set of 2

B.“Fast Break”
For Time:
400 Meter Run
40 Overhead Squats (45/35)

_________________________________________________________
Box Brief:
Yoga This Saturday!

Just a reminder that Yoga with Leah is back this Saturday, October 24th at 2:30 PM.

Come spend an hour working on mobility, recovery, and getting the body feeling a little better after a week of training. All levels are welcome!

Please bring your own yoga mat. See you Saturday!