Friday’s QOD

10
Jan

Friday’s QOD

How do you like to start your morning?

Strength – Sled Pulls

AMRAP in 7 min
3 Goblet Squats (70/53#)
3 KBS
2x10m Sprint
then,
6-6-4xSprint
9-9-6xSprint
12-12-8xSprint
Etc.

Jumping Jack! See what I did there?? HA!

Jumping Jack! See what I did there?? HA!

48 Responses

  1. Valerie Arseneau

    QOD: turn on light, look up what the WOD is, roll out of bed, get dress, grab a mini bite to eat and drive to the gym.

  2. Mobility
    WU x 1 (12 reps)
    500m row (1:39.8)
    Group mobility
    Suicides, Farmer carries, Sled pulls and Waiter runs

    AMRAP in 7 min
    3 Goblet Squats 53#
    3 KBS
    2x10m Sprint
    then,
    6-6-4xSprint
    9-9-6xSprint
    12-12-8xSprint
    Etc.

    Score: 98 (4 rounds + got to 1 run)

  3. Leslie

    I cancelled my 6am spot at 1030 last night and signed up for the 545 today…but I see a no show for this am. Sorry:-(

    More burpees for me??? Awesome!!!

  4. Vanessa Champion

    Mobility and WU
    Suicides
    Farmers carry 35# & 40# (heavier next time)
    Sled pull 70#, 80#

    AMRAP 7 mins
    3 goblet squat 30#
    3 KBS
    2x10m sprint
    Increase squat and KBS reps by 3 each round and sprint by 2
    Total 109

    Thanks for the push on the sled pull weight Kevin! Last time I only went to 45# so it was kinda fun to get to 80#. Even if it was slow

    1. Vanessa Champion

      Oh! And QOD: I check the WOD at 12:30am so does that count as 1st thing in the morning? Haha I’m trying to make a habit of drinking as glass of water every morning

  5. Jackie

    Get up, Let Brody out, turn on coffee pot, check WOD while drinking a glass of water, let Brody back in then sit and drink my coffee before the crazies wake up 🙂

  6. Shawn Johnson

    Mobility
    WU x 1 (12 reps)
    Group mobility
    Suicides, Farmer carries, Sled pulls and Waiter runs

    AMRAP in 7 min
    3 Goblet Squats 53#
    3 KBS
    2x10m Sprint
    then,
    6-6-4xSprint
    9-9-6xSprint
    12-12-8xSprint
    Etc.

    Score: 116

  7. Steph L

    Mobility
    WUx1
    Group mob

    Suicide Runs
    Farmers Carries with 35’s, and 50’s
    Waiter Runs with 35#
    Sled Pulls with 55# and 70#

    WOD: AMRAP 7min @40#

    3 Goblet Squats
    3 KBS
    2x 10m Sprint
    then,
    6-6-4xSprints
    9-9-6xSprints
    12-12-8xSprints
    15-15-10xSprints
    Etc.

    Total Reps: 116 (I had 4 sprints left in my rounds of 15’s)

    Fun Class Kevin Thanks!

    1. Lora

      That was a cute story you told this morning about musical chairs in the kitchen. And to think everyone had you pegged as “ruthless” ?? LOL!

  8. Kevin Mack

    Mobility
    Partial WU x 1 (12 reps)
    Group mobility
    Suicides, Farmer carries(53#), Sled pulls(70 & 90#) and Waiter runs(35#)

    AMRAP in 7 min
    3 Goblet Squats 45#
    3 KBS
    2x10m Sprint
    then,
    6-6-4xSprint
    9-9-6xSprint
    12-12-8xSprint
    Etc.

    Score: 98

    Thanks, Kevin.

  9. Blake

    Very quick WU x 1
    Foam Roller Fun

    Suicides
    Farmer Carries @ 53# and 70#
    Waiter Runs @ 53#
    Sled Pulls @ 70# and 115#

    WOD:
    AMRAP in 7 min of:
    — 3 Goblet Squats @ 53# / 3 KBS / 2x 10m Sprints
    — 6 Goblet Squats / 6 KBS / 4x 10m Sprints
    — 9 + 9 + 8x
    — 12 + 12 + 10x
    — 15 + 15 + 12x

    Score: 129
    Got through the 15/15/12x’s but “sprint” was certainly a loose term. Not my best showing today, but on a positive note it was the first time doing overhead KBS since I hurt my wrist and no pain!

    Fun workout!

  10. Evan S

    Mobility
    WU x 1 (12 reps)

    Group mobility
    Suicides
    Farmer carries(35&50#),
    Sled pulls(70 & 115#)
    Waiter runs(35#)

    AMRAP in 7 min
    3 Goblet Squats 40#
    3 KBS
    2x10m Sprint
    then,6-6-4
    9-9-6
    12-12-8Etc.

    Score: 119

  11. Frank

    WU x1
    Suicides Farmers carry – 53# and 70#
    Sled pull – 70# and 90#

    AMRAP 7 mins
    3 goblet squat 50#
    3 KBS
    2x10m sprint
    Increase squat and KBS reps by 3 each round and sprint by 2
    Total 110

    QOD: I like to start my mornings with a coffee, fruits, and egg whites.

  12. David

    WU x 1

    Farmer Carry – #53 / #70
    Sled pull – #70 / #90

    WOD:
    AMRAP 7 min:
    – 3 goblet squats #70
    – 3 KBS #70
    – 2 x 10 m sprints
    …. etc

    Score: 111 and a twisted ankle

  13. Kevin

    Farmer’s Carry – 53 and 70#
    Waiter’s carry – 40#
    Sled Pull – 70 and 90#

    WOD rx’d
    130 reps

    QOD: 750ml of water, 3 eggs omelette, banana, almonds (every day)

    Oh, and I got 4 strict handstand pushups this morning! That’s a 3 rep PR!

  14. Heidi

    WU x 1
    Suicide sprints/farmer carry/waiter walks/sled pull (Big warm up today)

    WOD with 40# kettle bell
    126 reps.

    7 minutes was plenty

    Fun Friday….Kevin promised it & delivered!

  15. Maria

    WU x 1
    Suicide sprints/farmer carry/waiter walks/sled pull (Big warm up today)

    WOD with 40# kettle bell
    119 reps

    Different WOD, things are certainly interesting! fun class Amanda!

  16. Marcel

    Mobility

    WU x 1 (12 reps)

    Group mobility
    Suicides, Farmer carries, Sled pulls and Waiter runs

    AMRAP in 7 min

    3 Goblet Squats 53#
    3 KBS
    2x10m Sprint

    then,
    6-6-4xSprint
    9-9-6xSprint
    12-12-8xSprint
    Etc.

    Score: 116

    Fun class Kevin thanks. Great work 5:45 everybody was pushing hard!

  17. Maddy

    Mob
    WU x 1 12 reps (jumping pullups, bar hangs, k2e progressions)

    Extra mobility / foam roll

    Suicide sprints (1/2)
    Farmer carry 20#/30#
    Waiter carry 25#
    Sled drag 45#/70#

    WOD @ 30#
    112 reps

    I hadn’t done much running since my knee scope so this was a good test. Once I got the kinks out with a lacrosse ball it wasn’t too bad.

    Great class! Fun to see so many new faces 🙂

  18. Julie D

    Mobility and WU
    Suicides
    Farmer carries 25# 35#
    Sled pulls 45# 70#
    Waiter runs 25#

    AMRAP 7mins
    3 Goblet squats 25#
    3 KBS 25#
    2X 10m sprints
    increase goblet squats and KBS by 3 each round and sprints by 2

    Total reps: 120

  19. Alaina

    Mobility and WUX1 (12reps)
    Farmer carries #40 and #50
    Waiter runs #35
    Sled Pulls # #45 and #70
    Amrap 7 min.
    3 Goblet squats at #35
    3 KBS at #35
    2×10 m sprints, increase squats and swings by 3 ea. rd. and sprints by 2
    Total reps: 128
    Thanks Amanda for a great class!

  20. Jen C

    Mob + Wup x 1 (12 reps strict)
    Group Mob
    Farmer Carries @ 25 and 30lbs
    Sled Pulls x 2
    Sprints – I really need to do more of these

    WOD: AMRAP in 7 min.
    3 Goblet Squats (30lbs)
    3 KBS
    2 x 10m sprint
    Then
    6-6-4
    9-9-6
    12-12-8
    15-15-5
    Total = 115

  21. Gabriel

    Mobility

    WU x 1 (12 reps)

    Group mobility
    Suicides, Farmer carries, Sled pulls and Waiter runs

    AMRAP in 7 min

    3 Goblet Squats 53#
    3 KBS
    2x10m Sprint

    then,
    6-6-4xSprint
    9-9-6xSprint
    12-12-8xSprint
    Etc.

    Score: 120

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