Apollo 4

18
Nov

Apollo 4

EMOTM for 7 min – 12 Russian Swings

AMRAP in 4 min
30 Squats
15 HR Pushups
4 Shuttle Sprints (20m)

Rest 2 minutes, then repeat

Amanda is flying high

Amanda is flying high

59 Responses

  1. Valerie Arseneau

    Mob + WUx1
    2x superman + 10 KBS at 35#

    EMOTM for 7 min – 12 Russian Swings @ 40# (sore back)

    AMRAP in 4 min
    30 Squats
    15 HR Pushups
    4 Shuttle Sprints (20m)

    Rest 2 minutes, then repeat
    RD1: 2Rd + 3 push up
    RD2: 2Rd + 18 squats
    Total : 247

    This felt like a frisbee try out drill or something lol. Love the sprints, everything else tho… lol

  2. Francis Lavoie

    Mobility + WU x 1+15 supermans+ 10 KBS 53#

    Group Mobility

    WOD Apollo 4
    1)EMOTM (for 7 minutes) – 12 Russian KBS @ 53#

    2)AMRAP 4 minutes
    – 30 squats
    – 15 HR Push up
    – 4 shuttle sprints (20M)

    Rest 2 min then repeat AMRAP
    Amrap 1 – 2 rounds & 3 HRPU
    Amrap 2 – 2 rounds

    Total reps = 229

  3. Ginette

    Mobility
    Warm up x1 plus30 supermans plus 30 KBS #25
    Group mobility

    WOD: Appolo 4
    First part: emotm for 7 minutes: 12 KBS #35

    Second part: amrap in : 4 minutes, 2 minute break then repeat!
    -30 squats
    -15 HR pushups
    -4 Shuttle sprints

    Total reps: 192

    Great class Marie Noelle and happy Monday everyone! 🙂

  4. Kelly B

    Mobility + WUx1
    2 x 15 Supermans + 10 KBS @ 35#

    WOD: Apollo 4

    1. EMOTM for 7 min
    12 Russian Swings @ 35#

    2. AMRAP in 4 min
    30 Squats
    15 HR Pushups
    4 Shuttle Sprints (20m)

    Rest 2 minutes, then repeat

    Round 1: 2 rounds + 29 squats
    Round 2: 2 rounds + 18 squats

    Total: 243

    Cashout: Hollow Holds: 20 sec, 30 sec, 45 sec

    Great class Marie Noelle!

  5. Caleb

    Mob + WU
    Superman stretch + 10kbs 53#

    EMOTM for 7 min – 12 Russian Swings @ 53# (sore back)

    AMRAP in 4 min
    30 Squats
    15 HR Pushups
    4 Shuttle Sprints (20m)

    Rest 2 minutes, then repeat
    Total 205 reps

  6. Heather Colleen

    Mobility
    WU x1

    Group Mobility
    Group WU – after this WU I was really fatigued…which did NOT bode well for the actual WOD…

    EMOTM 7 min Russian KBS #35

    AMRAP in 4 min
    30 Squats
    15 HR Pushups (pink band)
    4 Shuttle Sprints (20m)

    Rest 2 minutes, then repeat

    Total: 202

    Happy Monday!

  7. Shane Hayes

    Mobility
    Wu x 1 + 15 x 2 superman’s + 10 kbs
    Wod : Apollo
    Emotm for 7 minutes Russian kbs 70#, need a heavier kb.. Lol
    Part 2
    Amrap 4 min
    30 squats
    15 hr Pushups
    4 shuttle sprints (20 m)
    Rest 2 min and repeat
    Rx’d 284
    Great class Marie
    Great work 6 amer’s…

  8. Laura K

    Awesome Group Warm up.
    EMOTM for seven minutes
    12 Russian KBS first four rounds at 40lbs. Last three rounds 45lbs.

    Amrap in 4 mins
    30 squats
    15 HR push ups with purple band
    4 shuttle sprints
    Rest 2 mins and repeat.
    192 reps
    Wow that was a tad intense! Thanks Kevin for the push on reps and proper form.
    I am meeting friends for supper and I feel sick from the Wod lol. No wonder all the 3:15 and 4:15 people are so thin. No one can eat.

  9. mob wux1 +2×15 superman +10 KBS

    wod apollo 4
    EMOTM for 7 min
    12 russian swing

    AMRAP in 4 min

    30 squat
    15 HR push up
    4 shuttle sprint (20 metre)

    rest 2 min and repeat

    2 round 11 HR push up
    2 round 15 HR push up

    total 282

    cash out hollow hold 20-30-45 sec
    all unbroken

  10. Amanda

    EMOTM Russian KB’s w/ 50#

    Then wod: 208 reps

    Wow on paper this wod looked pretty harmless but it totally kicked my ass. I’m stuck on the couch.

  11. Dave H

    wod apollo 4
    EMOTM for 7 min
    12 russian swing – 70lbs

    AMRAP in 4 min
    30 squat
    15 HR push up
    4 shuttle sprint (20 metre)
    rest 2 min and repeat

    total 282

    cash out hollow hold 20-30-45 sec -unbroken.
    MU Practice to close.

  12. Frank

    Mob + WUx1
    2x superman + 10 KBS at 70#

    EMOTM for 7 min – 12 Russian Swings @ 53#

    AMRAP in 4 min
    30 Squats
    15 HR Pushups
    4 Shuttle Sprints (20m)

    Rest 2 minutes, then repeat
    RD1: 2Rd + 5 push up
    RD2: 2Rd + 12 squats
    Total : 243

  13. Shawn Johnson

    mob wux1 +2×15 superman +10 KBS

    Double Under PR 52 Previous PR 37

    wod apollo 4
    EMOTM for 7 min
    12 russian swing @ 70#

    AMRAP in 4 min

    30 squat
    15 HR push up
    4 shuttle sprint (20 metre)

    rest 2 min and repeat

    2 round 29 Squats
    1 round 2 runs

    total 223

    cash out hollow hold 20-30-45 sec
    all very broken

  14. Jeremy L

    Mobility
    WU x1 (strict pull ups)
    Group WU
    Emotm 50# Russian kbs for 7 mins

    Wod
    Amrap 4 mins rest 2 mins then repeat

    30 squats
    15 hr push ups
    4 20 m shuttle sprints

    Rd 1 : 127 reps (2rds + 29 squats)
    Rd 2 : 109 reps (2rds + 11 squats)
    Total 236

    Great class Corinna

    1. Lora

      LMAO! We have missed you!!
      Sorry about how sore you’re going to be tomorrow…just sayin’.
      The best cure for that? Hair of the dog, my friend. Don’t wait for 6 months….

  15. Jack

    Wod: “Apollo 4”

    EMOTM for 7 min
    12 Russian swings @ 70#

    AMRAP for 4 min
    39 squats
    15 hand release push ups
    30 doubles

    214 reps RX’d

  16. Ryan

    – mob
    – WUx1
    – 2×15 superman + 10 45# KBS
    – group WU

    EMOTM for 7 min…
    12 KBS (first 4 at 45#, last 3 at 53#, first few at 53 I thought I grabbed a 35 by accident, what a good feeling!)

    Amrap 4m x2 with 2m rest in between…
    – 30 squatfs
    – 15 hrpu
    – 4x 20m shuttle sprints

    1. 2 rounds + 16 squats
    2. 1 round + 11 push ups
    Total: 204 reps

  17. Marcel

    Mob + WUx1
    15 superman

    EMOTM for 7 min – 12 Russian Swings @ 50#

    AMRAP in 4 min
    30 Squats
    15 HR Pushups
    4 Shuttle Sprints (20m)

    Rest 2 minutes, then repeat

    RD1: 2Rd + 30 squats + 2 push up
    RD2: 2Rd + 10 squats

    Total : 238

    Really liked this WOD, pretty steamy tonight!

  18. Steph L

    Mobility
    WUx1 (Strict Pullups)
    2x 15 Superman + KBS @35#
    Group Mobility

    EMOTM for 7min

    12 Russian KBS
    First 4min @45#
    Last 3min @50#

    AMRAP 4 min

    -30 Squats
    -15 HRPU
    -4x 20m Shuttle Sprints

    Rest 2 min

    1) 2 Rounds +30 Squats +5 HRPU =133
    2) 2 Rounds +11 Squats = 109

    Total = 242

    Cashout: Hollow Holds 15sec,30sec,45sec

  19. Heidi

    Wu x 1 + group mobility

    EMOTM for 7 min – 12 Russian KBS @ 45#

    AMRAP in 4 min:
    30 squats
    14 HR Push Up
    4 x 20 m shuttle sprints
    Rest 2 minutes & Repeat

    Round 1 = 2 Rounds + 23 Squats
    Round 2 = 2 Rounds + 11 Squats
    Total Reps = 230

    Fun WOD. Squats kicked my butt.

    Cash out: Hollow Holds: 15 & 30 Second unbroken. 45 Seconds was very broken

  20. Jeff L

    Mobility
    WUx1 (Strict Pullups)
    2x 15 Superman + 10 KBS @ 70#
    Group Mobility/WU

    EMOTM for 7min

    12 Russian KBS 70#

    AMRAP 4 min

    30 Squats
    15 HRPU
    30 Double Unders = 90 Singles (30 singles = 1 rep, 60 = 2, 90 = 4)

    Rest 2 min

    1) 1 Round + 10 HRPU
    2) 1 Round + 21 Squats

    Total = 159 reps

    Cashout: 3 X Hollow Holds various times

    Thanks for the class Corinna!!

  21. Vanessa Champion

    WU+mob 2×15 supermans + 10 KBS

    WOD: Apollo 4
    EMOTM 7 mins 12 Russian swings 35#

    AMRAP 4min
    30 squats
    15 HRPU
    4 shuttle sprints changed to 90 singles due to slippery floor

    1 round +17 skip
    1 round +10 skips
    Total 201

    Thanks for switching out the run for skipping Corinna!

  22. Lora

    Mobility
    CFWU x 1 (strict pullups)

    Group mobility and group WU (that got the heart rate up)

    EMOTM x 7 min
    12 Russian KBS @ 50#

    WOD
    AMRAP in 4 min of

    30 air squats
    15 HR push ups
    4 x 20 m shuttle sprints

    Rest 2 min
    Repeat

    Round 1 – 143 reps
    Round 2 – 132 reps
    Total = 275

    It was hard to “sprint” because the humidity was making the floor slippery. Lots of sweaty bodies in the evening classes! Fun times!

    Cashout – hollow holds (15s, 30s and 45s)

  23. Craig H

    mob class
    wu

    EMOTM for 7 min – 12 Russian KBS @ 70#

    AMRAP in 4 min:
    30 squats
    15 HR Push Up
    4 x 20 m shuttle sprints
    Rest 2 minutes & Repeat

    Round 1 = 2 Rounds + 15HR Pushups
    Round 2 = 1 Rounds + 13HR Pushups
    Total Reps = 205

    Push up were my undoing tonight. everything was going well until i hit that wall.

  24. Corinna

    WOD: EMOTM: 12 Russian [email protected] 53. I love Russian KBS!

    WOD:

    Round 1: 2 rounds + 30 squats+ 15 HRPU
    Round 2: 2 rounds +30 squats +15 HRPU

    Added 276 at gym but realized when I recalculated at home it is 286.

    Thanks for the push tonight Pat. It was fun working out beside you.

    Cash out: Hollow Rock: 15, 30, 45s. Fun times!

    Thanks for the great class Kevin!

  25. Natacha

    Emotm x 7 min russian kbs @ 53#

    Wod rx’d
    257 (139 + 118)

    Hollow plank
    20 sec, 30 sec (ouch!), 45 sec ( very broken in every sense of th word!)

  26. Gabriel

    WUx1 +15 Superman’s & 15 KBS 50#

    Apollo 4

    EMOTM for 7 min – 12 Russian Swings – 50#

    AMRAP in 4 min
    30 Squats
    15 HR Pushups
    4 Shuttle Sprints (20m)

    Rest 2 minutes, then repeat
    Total–>242 reps

    Cashout: Hollow hold x3-15, 30, 45s.

  27. Adam Pridham

    Mobility + WUx1 + Supermanx15x2

    EMOTM for 7 min
    12 Russian KBS – 40lbs

    AMRAP in 4 min
    30 squat
    15 HR push up
    4 shuttle sprint (20 metre)
    Rest 2 min and repeat

    Total 166

    Cash out: Hollow hold 20-30-45 sec

    First day back after being sick for a few weeks, really struggled with this (more than any WOD I can remember). Tried to take it easy, but definitely still had some difficulty! Looking forward to getting back to being my old self.

  28. Kevin Mack

    Mobility
    WU x 1

    Group Mobility

    WOD Apollo 4
    1)EMOTM (for 7 minutes) – 12 Russian KBS @ 50#

    2)AMRAP 4 minutes
    – 30 squats
    – 15 HR Push up
    – 4 shuttle sprints (20M)

    Rest 2 min then repeat AMRAP
    Amrap 1 – 2 rounds & 15 Squats
    Amrap 2 – 1 round & 1 Shuttle run

    Total reps = 208

  29. Jen C

    Mob + Wup x 1 + 15 supermans

    WOD:
    1)
    EMOTM for 7 min.
    12 Russian swings @ 25lbs

    2)
    AMRAP in 4 min.
    30 air squats
    15 HRpushups
    4 shuttle sprints (20 meters)

    Round 1 = 2 rounds + 28 squats (total = 126)
    Round 2 = 2 rounds + 22 squats (total = 120)

    Total = 246

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