WOD

“To the Point”
12 Minute Clock:
1 Minute – Double unders
1 Minute – Burpees
2 Minutes – Double unders
2 Minutes – Burpees
3 Minutes – Double unders
3 Minutes – Burpees

Tomorrow’s Forecast:
Friday’s workout calls for pull-ups, push-ups, squats, cleans and jerks.

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

This Saturday’s class wod is a 5k run! Anyone and everyone is welcome to join us as we test this benchmark.

Deadlift
5 @ 50% of 1RM
5 @ 60%
3 @ 70%
3 @ 80%
Max Reps @ 90%
3 @ 80%
3 @ 70%
5 @ 60%
5 @ 50%

Tomorrow’s Forecast:
Thursday’s workout calls for double unders and burpees.

Box Brief:
This Saturday’s class wod is a 5k run! Anyone and everyone is welcome to join us as we test this benchmark.

Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

“Sea Level”
4 Minute AMRAP:
Buy-In – 40/30 Calorie row
12 Hang squat snatch (95/65)
15 Box jump overs (24/20)
4-minute rest
4 Minute AMRAP:
Buy-In – 30/20 Calorie row
9 Hang squat snatch (115/85)
15 Box jump overs (24/20)
4-minute rest
4 Minute AMRAP:
Buy-In – 20/15 Calorie row
6 Hang squat snatch (135/95)
15 Box jump overs (24/20)

Tomorrow’s Forecast:
Wednesday’s workout calls for deadlifts.

Box Brief:
Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

This Saturday’s class wod is a 5k run! Anyone and everyone is welcome to join us as we test this benchmark.

“Silver Bullet”
For Time:
20 Muscle-ups
1200 Meter run
15 Muscle-ups
800 Meter run
10 Muscle-ups
400 Meter run
5 Muscle-ups

Tomorrow’s Forecast:
Tuesday’s workout calls for rowing, snatching and box jumps.

Box Brief:
This Saturday’s class wod is a 5k run! Anyone and everyone is welcome to join us as we test this benchmark.

Weightlifting clinic is Saturday at 11am with Coach Ricky. There are only 12 spots available so sign up fast! Cost is $20 (paid to Ricky).

“Open WOD 17.5”
10 Rounds:
9 Thrusters (95/65)
35 Double unders

Box Brief:
This Saturday we have several teams competing at Fast Times At West Tech High. We hope to see as many people from Apollo as possible to show support for our athletes. We will bring our tent, a cooler full of drinks and a BBQ to feed your faces. Lets show everyone what our Apollo Community is all about! For more information, check out the West Tech Event Facebook Page 

“Slap Hands”
20 Minute AMRAP: teams of 3
7 KBS (53/36)
7 Box jumps (24/20)
Shuttle run x 3
7 Burpees
Shuttle run x 3

Tomorrow’s Forecast:
Friday’s workout calls for thrusters and double unders.

Box Brief:
This Saturday we have several teams competing at Fast Times At West Tech High. We hope to see as many people from Apollo as possible to show support for our athletes. We will bring our tent, a cooler full of drinks and a BBQ to feed your faces. Lets show everyone what our Apollo Community is all about! For more information, check out the West Tech Event Facebook Page

Deadlift
10 @ 45% of 1RM
10 @ 55%
5 @ 65%
5 @ 75%
Max Reps @ 85%
5 @ 75%
5 @ 65%
10 @ 55%
10 @ 45%

Tomorrow’s Forecast:
Thursday’s workout calls for kettlebell swings, box jumps, running, and burpees.

Box Brief:
Thursday is Bring A Friend Day!!!

“Benjamin’s Revenge”
15 Minute AMRAP: teams of 3
Partner A
Bike / Row for max calories
Partners B & C
100 C2B pull-ups
100 HSPU
100 T2B
100 Meter handstand walk
Two athletes go through the chipper with only one person working at a time. The third teammate bikes/rows for max calories. Teammates may rotate however they like.

Tomorrow’s Forecast:
Wednesday’s workout calls for deadlifts.

Box Brief:
This Thursday is Bring a Friend Day!

This Saturday we have several teams competing at Fast Times At West Tech High. We hope to see as many people from Apollo as possible to show support for our athletes. We will bring our tent, a cooler full of drinks and a BBQ to feed your faces. Lets show everyone what our Apollo Community is all about! For more information, check out the West Tech Event Facebook Page