WOD

“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!

A. Romanian Deadlifts
3 x 5

B. “Bullet Format”
3 Rounds:
500/400 Meter Row
100 Meter Farmers Carry (53s/36s)
20 Russian Kettlebell Swings (53/36)

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Box Brief:
Weightlifting with Phil This Sunday

Just a reminder that Phil will be here this Sunday, October 18th, 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 back this Saturday, October 17th 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!

“Victory”
20 Minute AMRAP: teams of 2
50 Sit-ups
50 Step-ups (50/35) (20)
100 Double Unders
5 Rope Climbs

____________________________________________________
Box Brief:
Weightlifting with Phil This Sunday

Just a reminder that Phil will be here this Sunday, October 18th, 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 back this Saturday, October 17th 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!

“Wood Working”
4, 4 Minute AMRAPs:
Buy In – 400 Meter Run
10 Box Jumps (24/20)
10 Hand Release Push-ups
4-Minute Rest

____________________________________________
Box Brief:
Weightlifting with Phil This Sunday

Just a reminder that Phil will be here this Sunday, October 18th, 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 back this Saturday, October 17th 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!

“Narrow Valley”
15 – 12 – 9
Clean & Jerks (115/85)
Toes to Bar

Rest 2-Minutes

9 – 6 – 3
Clean & Jerks (135/95)
Knee to Elbows

________________________________
Box Brief:
Weightlifting with Phil This Sunday

Just a reminder that Phil will be here this Sunday, October 18th, 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 back this Saturday, October 17th 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!