Warm Up
5 Minutes of Rowing/OR Bike
Then…
2 ROUNDS:
-10 Good Mornings (empty barbell)
-10 Walking Lunges
-5 Burpees
WOD “APOLLO”
20 Bent Over Row
30 Back Rack Step Ups
400 Meter Run/ OR Row
Suggested Weight Men: 75-95# Bar // 20-24″ Box
Suggested Weight Women: 55-65# Bar // 16-20″ Box
Score: Fastest Round ONLY
Goal: Under 5 Minutes
COACHES NOTES
Because your score is your FASTEST round, we are encouraging you guys to push the pace from the start without any regard for how it might affect your later rounds! That does not mean you should move so fast on the bent over rows that you get sloppy. Be sure you choose a weight that you can do the 20 reps in 2-3 sets
and without rotating or jerking the weight up toward the chest. The weighted step ups should take no more than 1:30-2:00 so be sure to pick a weight and height that allows for that pace. Push yourself on the run knowing you’ll get some rest before the next round starts.
BENT OVER ROW
Set up by deadlifting the bar to just below the knee. From here, keeping the torso position set and the chest lifted – pull the elbows back and bring the bar to just below the chest. Do not allow your shoulders to shrug. Keep them drawn down and away from the ears Keep the belly tight. Bring the bar back to just below the knee with the arm straight at the bottom. No kipping or pulling your CHEST down!
CUSTOMIZATIONS
Lighter Weight
BACK RACK STEP UP
Start with the barbell on your back. Choose a height that allows you to really drive through the stepping foot and keep your chest up as you stand. Place your WHOLE foot on the box. Make sure you drive through the heel and stand all the way up – don’t allow your knee to cave in as you stand. Alternate feet at the BOTTOM of each step. Each time you step up counts as 1 rep. So for a set of 10 you end up doing 5 per side.
CUSTOMIZATIONS
Lower stepping height
Back Rack Lunges
Unweighted Step Ups or Lunges
400M RUN
You’re working with 2:00-2:30. Shorten the distance as needed to fit the time window. If unable to run due to space or weather purposes – Rowing, 2 min double/single unders, low step ups, Mtn Climbers or toe taps to a low target are all acceptable substitutes.
CUSTOMIZATIONS
Rowing/ OR
2 minutes of:
Double/Single Unders Low Step Ups
Hop Overs
Toe Taps to a Low Target