WOD

10 Minute EMOM:
1 Snatch

“Isabel”
For Time:
30 Snatches (135/95)

Recipe of the Week:
Here is a tasty way to incorporate some veggies into your dinner. Try out this Parmesan-Roasted Cauliflower recipe!

Ingredients:
1 large head cauliflower
3 tablespoons good olive oil
Kosher salt and freshly ground black pepper
1 cup freshly grated Parmesan cheese (2 ounces)
1 cup freshly grated Gruyere cheese (2 ounces)

Instructions:
Step 1
Preheat the oven to 350 degrees.

Step 2
Remove the outer green leaves from the cauliflower and cut the head into florets, discarding the stems. Place the florets on a sheet pan. Drizzle with olive oil and sprinkle generously with salt and pepper. Toss well. Bake for 30 minutes, tossing once, until the cauliflower is tender and starts to brown. Sprinkle with the Parmesan and Gruyere and bake for 1 to 2 more minutes, just until the cheese melts. Season to taste and serve hot or warm.

“Unstoppable”
8 Rounds:
200 Meter Run
15 Hand Release Push-ups
50 Double Unders

Meme of the Week:

Back Squat
5 x 3
-then-
1 Max Effort Set @ 75% of heaviest 3

“Blind Sided”
6 Minute AMRAP:
3 Thrusters (135/95)
6 Toes to Bar
9 Kettlebell Swings (53/36)

Recovery of the Week:
Feeling beat up? Follow this yoga routine!

“Splash Mountain”
For Time: teams of 2
100 – 200 – 300 – 400 – 500 – 600 – 700 – 800 – 900 – 1000
Meter Row
Both athletes complete 20 Med Ball Sit-ups(20/14) after each set.

Box Brief:
This month we are bringing back the “Suckfest” workout with the infamous “1775”. On the Last Saturday each month we will meet for a brutal workout typically much longer than we’d see in our weekly classes. This month we will meet on August 27th at 6:30pm at Apollo to pick up equipment then drive over to Viper Park. Check out this link to learn more about the “1775” workout and we will see you there!

Apollo Games Registration goes live this week!! Oh and did we mention we have 3 divisions this year!! Yup! RX, Scaled and Beginners. A special Apollo Members discount code will give you $35 off. Clink this link to register!

Question of the Week:
What’s your favorite part about living in Vegas?

Romanian Deadlift
3×8

“Mirror”
5 Rounds:
:30 Box Jumps
:30 Rest
:30 Ring Dips
:30 Rest
:30 Shuttle Run
:30 Rest

Quote of the Week:
“If you look at what you have in life, you’ll always have more. If you look at what you don’t have in life, you’ll never have enough.”
Oprah Winfrey

Box Brief:
This month we are bringing back the “Suckfest” workout with the infamous “1775”. On the Last Saturday each month we will meet for a brutal workout typically much longer than we’d see in our weekly classes. This month we will meet on August 27th at 6:30pm at Apollo to pick up equipment then drive over to Viper Park. Check out this link to learn more about the “1775” workout and we will see you there!

Bench Press
5 x 3
-then-
1 Max Effort Set @ 75% of heaviest 3

“Amanda”
9 – 7 – 5
Muscle-ups
Squat Snatches (135/95)

Recipe of the Week:
Here is a simple Meal Prep Chicken Burrito Bowl recipe. Enjoy!

Ingredients:
2 large, boneless, skinless chicken breasts, cubed
15 oz black beans, 1 can, drained and rinsed
1 white onion, diced
2 cloves garlic
16 oz medium chunky salsa, 1 jar
1 cup brown rice, cooked
1 tablespoon olive oil
1 bundle green onion, sliced, for garnish
salt, to taste
black pepper, to taste

Instructions:
Step1
Heat the oil in a large skillet over medium-high heat.

Step 2
Toss in the onion with a pinch of salt and sauté until the onions have softened, about 3 minutes.

Step 3
Move the onions to the sides of the pan to create an open space in the middle. Add the cubed chicken into the center of the pan, season with salt and pepper, and sauté until the chicken has cooked almost all the way through.

Step 4
Add the garlic and mix until fragrant, about 30 seconds.

Step 5
Pour over salsa, black beans, and rice, and mix until everything in the pan is evenly combined.

Step 6
Let the mixture simmer for 5 minutes or until the chicken is cooked through.

Step 7
Divide the mixture equally into 4-6 bowls and sprinkle over some thinly sliced green onions.
Enjoy!

“Paycheck”
4 Rounds:
400 Meter Run
30 Sit-ups
20 Box Jumps (24/20)
10 Lunges (53’s/36’s)

Meme of the Week:

“Lift”
5 Minute AMRAP: teams of 2
2 Power Cleans (185/125)
Switch every 2 repetitions
2 Minute Rest

5 Minute AMRAP:
2 Shoulder to Overhead (185/125)
Switch every 2 repetitions
2 Minute Rest

5 Minute AMRAP:
10 Deadlifts (185/125)
Switch every 10 repetitions

Recovery of the Week:
Check out this video from The Ready State about adaptation and recovery. We hope you enjoy!