WOD

Every 90 Seconds for 21 Minutes:
Clean + Hang Clean + Shoulder to Overhead

Nutrition of the Week:
As we gear up for the Apollo Games happening on OCTOBER 14th, I’d like you to think about what your current training plan is and how do you anticipate your current training changing (if at all) to prepare for the competition. (Adding in extra practice, 2+ workouts a day, etc)

Think about your goals for the comp: are you looking to set a PR for the lifting complex? Do you want to increase your aerobic capacity? Are you looking to improve your overall health/fitness?

Where are you at with your nutrition right now? (Tracking macros, eating ‘clean’, nothing at all). Have you done a competition before? What went well? Were you able to eat the day of, or did nerves get the best of you? How did you feel the day after?

If you are starting from the beginning, my goal for you this week is to begin eating protein at each meal, with a good goal being roughly your bodyweight or goal bodyweight in grams of protein. You can also think of it as including a portion of protein at each meal about the size of your palm.

“March Assault”
16 Minute AMRAP: teams of 2
Partner A – Row
Partner B – AMRAP
150 Meter Shuttle
12 Dumbbell Snatches (50/35)
8 Pistols or 16 Dumbbell Lunges

Question of the Week:
When should Halloween decorations start to go up?

“Misfits”
For Time: teams of 2
100 Box Jumps (24/20) w/ Bar Hang
100 Deadlifts (225/155) w/ Bar Hang
300 Double Unders

Quote of the Week:
“It’s going to be a journey. It’s not a sprint to get in shape.”
Kerri Walsh Jennings

Box Brief:
Apollo Games Registration is Live!
https://competitioncorner.net/events/11177

Welcome to the 12th annual Apollo Games! This year’s format will be teams of 2, Male & Female.

For the second time we are offering 3 divisions. RX, Scaled & Beginner. We’re excited to offer more opportunities for those that would like to experience a competition.

Seated Dumbbell Strict Press
6 x 5

“3 on 3”
3 Minute AMRAP:
Wall Balls (20/14)
-then-
3 Minute AMRAP:
Burpees

Recipe of the Week:
Try out another easy recipe for dinner this weekend!

“Trust”
5 Rounds: teams of 2
2 Minute – Row + Leg Lift
2 Minute – Shuttle Run + Bar Hang
1 Minute Rest

Meme of the Week:

“Square Up”
For Time:
5 Rounds of Cindy
5 Minutes to Establish Heavy Clean & Jerk
5 Rounds of Cindy
*One round of Cindy is: 5 pull-ups, 10 push-ups, and 15 squats

Nutrition of the Week:

5 Rounds Not for Time:
6 Romanian Deadlifts
:30 Side Plank (left)
:30 Side Plank (right)
:30 Plank

Question of the Week:
Whose your favorite NFL team?

Box Brief:
Apollo Games Registration is Live!
https://competitioncorner.net/events/11177

Welcome to the 12th annual Apollo Games! This year’s format will be teams of 2, Male & Female.

For the second time we are offering 3 divisions. RX, Scaled & Beginner. We’re excited to offer more opportunities for those that would like to experience a competition.

We will announce 1 workout a week, starting next Sunday.

With supply chain and shipping issues being what they are these days we need to get the shirt order in earlier than usual. To guarantee your shirt you need to register by September 5th.

“Always Remembered”
For Time: teams of 2
Buy In – 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complex (135/95)
-then-
Cash Out – 2977 Meter Row

Box Brief:
22 years ago, our Nation underwent a tragic loss.
22 years ago, our Nation became stronger than it ever had before.

“The lesson of 9/11 is that America is truly exceptional. We withstood the worst attack of our history, intended by our enemies to destroy us. Instead, it drew us closer and made us more united. Our love for freedom and one another has given us a strength that surprised even ourselves.”
Rudy Giuliani