WOD

“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

“ABC”
1 Round:
800 Meter Run
30 Bar Facing Burpees
30 Front Rack Lunges (115/85)
2 Rounds:
400 Meter Run
15 Bar Facing Burpees
15 Front Rack Lunges (115/85)
3 Rounds:
200 Meter Run
10 Bar Facing Burpees
10 Front Rack Lunges (115/85)

Tomorrow’s Forecast:
Tuesday’s workout calls for rowing, biking, pull-ups. handstand push-ups, toes to bar, and handstand walk.

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

“Nutts”
For Time:
10 HSPU
15 Deadlifts (250/175)
25 Box jumps (30/24)
50 Pull-ups
100 Wall balls (20/14)
200 Double unders
400 Meter run w/plate (45/35)

Box Brief:
If you’d like to participate in Fast Times At West Tech High, go to this link to learn more and register. If competing isn’t your thing, let’s all come out to support our Apollo athletes as they throw down with others in our Las Vegas Community. 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!  

“5k Row”
For Time:
Row 5000 Meters

Bench Press
5 – 5 – 5 – 5 – 5

Tomorrow’s Forecast:
Friday’s workout calls for handstand push-ups, deadlifts, box jumps, pull-ups, wall balls, double unders, and running.

Box Brief:
If you’d like to participate in Fast Times At West Tech High, go to this link to learn more and register. If competing isn’t your thing, let’s all come out to support our Apollo athletes as they throw down with others in our Las Vegas Community. 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!  

Back Squat
10 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
Max @ 95%
2 @ 85%
3 @ 75%
5 @ 65%
10 @ 55%

Tomorrow’s Forecast:
Thursday’s workout calls for rowing.

Box Brief:
If you’d like to participate in Fast Times At West Tech High, go to this link to learn more and register. If competing isn’t your thing, let’s all come out to support our Apollo athletes as they throw down with others in our Las Vegas Community. 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!  

“Bad Blood”
4 Rounds:
1 Minute KBS (53/36)
1 Minute burpees
1 Minute K2E
1 Minute bike for calories / shuttle runs
1 Minute rest

Tomorrow’s Forecast:
Wednesday’s workout calls for back squats!

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20. Our 6:30 and 7:30pm classes will be cancelled to accommodate.