WOD

“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.

“Elizabeth”
21 – 1 – 9
Squat cleans (135/95)
Ring dips

Tomorrow’s Forecast:
Tuesday’s workout calls for kettlebell swings, burpees, knee to elbows, and bike for calories.

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.

“Frank the Tank”
5 Minute AMRAP:
50 Wall ball buy-in
12 Deadlifts (185/135)
12 Bar over burpees
5-minute rest
5 Minute AMRAP:
35 Wall ball buy-in
9 Deadlifts (225/155)
9 Bar over burpees
5-minute rest
5 Minute AMRAP:
20 Wall ball buy-in
6 Deadlifts (275/185)
6 Bar over burpees

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!  

“Chest Bump”
24 Minute AMRAP: teams of 2
50/35 Calorie row
35 Bench press (135/85)
Every 6 minutes, starting at 0:00, complete 150 double unders

Tomorrow’s Forecast:
Friday’s workout calls for wall balls, burpees, and deadlifts.

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!  

3 Position Power Snatch
Build to a heavy complex

“Magic Bullet”
12 – 9 – 6 – 3
Hang power snatch
Muscle-ups

Tomorrow’s Forecast:
Thursday’s workout calls for rowing, bench press, and double unders.

Box Brief:
Thursday is Bring a Friend Day!

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!