08.24.13 – Saturday WOD

Conditioning

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

08.21.13 – Wednesday WOD

Strength

15 minutes to establish a Max 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk)

Conditioning

12 minute AMRAP of:

10 KB clean & jerk (left) 24/16kg
15 KB swings 24/16kg
10 KB clean & jerk (right) 24/16kg
15 KB Hi-Pulls 24/16kg

Special Events

Check out this fun video of Ryan from the last time he was at Apollo! Back Tuck!

08.20.13 – Tuesday WOD

Strength

HBBS: 1X8@65%, 1X6@75%, 1X4@85%, 1X4@90% – rest 2 minutes.

Conditioning

3 rounds for time of:

50 Double-Unders
20 Steps OH Lunges in place 115/75#
25 Burpees

Special Events

DSC_0358
Ladies night was a huge success and a great time. Thanks to everyone who came out!

08.17.13 – Saturday WOD

Team WOD

*In teams of 2, with 1 barbell, complete the following for time:

50 Back Squats 135/95#
40 Pullups
30 Shoulder to Overhead 135/95#
50 Front Squats 85/65#
40 Pullups
30 Shoulder to Overhead 85/65#
50 Overhead Squats 65/45#
40 Pullups
30 Shoulder to Overhead 65/45#

For time.

DSC_0340

08.15.13 – Thursday WOD

Skill

HSPU

Conditioning

12 mins Ascending ladder AMRAP of:

3 Thrusters 115/75#
3 Box jumps 30/24″
3 C2B
6 Thrusters 115/75#
6 Box jumps 30/24″
6 C2B
9 Thrusters 115/75#
9 Box jumps 30/24″
9 C2B
….until 12 mins is over.

Special Events

DSC_0304

08.14.13 – Wednesday WOD

Strength

15 minutes to find a 2 RM Hang Clean & Jerk (top of knee) – the bar may be dropped after the first Jerk.

Conditioning

For time:

30 KB swings 32/24kg
30 Burpees
20 KB swings 32/24kg
20 Burpees
10 KB swings 32/24kg
10 Burpees

Special Events

DSC_0330