WOD

Zach

“It Ain’t My Fault”
For Time: teams of 2
10,000 Meters row + run
Both athletes work at the same time. One athlete rows while the other runs. Accumulate 10,000 Meters between both the run and row. Athletes may switch whenever they like.

Box Brief:
Today is Bring a Friend Day!

Our Apollo Combine is this Saturday at 10:30am. Because of this our 10am class will be cancelled. We invite anyone to participate and throw down. All athletes are welcome!! Attached below is what they can expect to be tested on this Saturday.

Rachel S

Sonia, Kristine & Emily

Front Squats
3 – 3 – 3 – 3 – 3
-then-
6-8 @ 90% of today’s 3 rep

12 Minute EMOM:
Minute 1 – :40 Second right arm plate carry
Minute 2 – :40 Second flutter kick
Minute 3 – :40 Second left arm plate carry

Box Brief:
Bring a Friend Day is this Thursday!

Our Apollo Combine is this Saturday at 10:30am. Because of this our 10am class will be cancelled. We invite anyone to participate and throw down. All athletes are welcome!!

Kaylee & David

“Balls to the Wall”
12 Minute AMRAP:
Wall balls (20/14)
T2B
30 Double unders

Box Brief:
Our Apollo Combine is this Saturday at 10:30am. Because of this our 10am class will be cancelled. We invite anyone to participate and throw down. All athletes are welcome!!

This Thursday is Bring A Friend Day!!!!

Jordan

Patty

“Diane”
21 – 15 – 9
Deadlift (225/155)
HSPU

Box Brief:
Have a good Friday!

Kenny

Chris G.

“Kickstand”
15 Minute AMRAP:
400 Meter run
15 T2B
12 Front rack reverse lunges (115/80)
9 Strict ring dips

Box Brief:
The weightlifting clinic is tonight at 6:30 pm.  Cost is $20 paid directly to coach Ricky.  The 6:30pm and 7:30pm classes are cancelled to accommodate.

Nick H

…

Snatch Grip Push Press
Find 3 rep max

Overhead Squat
Find 2 rep max

Snatch Balance
Find 1 rep max

Box Brief:
The weightlifting clinic is Thursday starting at 6:30pm. The 6:30pm and 7:30pm classes will be cancelled to accommodate.

Self-proclaimed knockout coaches

“Freedom Trail”
3 Minute AMRAP:
21/15 Calorie row
21 Burpees over erg
Max thrusters (75/55)
3 Minutes rest

3 Minute AMRAP:
18/12 Calorie row
18 Burpees over erg
Max thrusters (95/65)
3 Minutes rest

3 Minute AMRAP:
15/10 Calorie row
15 Burpees over erg
Max thrusters (115/80)
3 Minutes rest

3 Minute AMRAP:
12/8 Calorie row
12 Burpees over erg
Max thrusters (135/95)

Box Brief:
Weightlifting clinic is next Thursday at 6:30pm. The 6:30 and 7:30pm classes will be cancelled to accommodate.

Melissa M