Friday’s QOD

25
Apr

Friday’s QOD

Would you rather be attacked by one horse-sized duck or 100 duck-sized horses?

Every 30s for 7 min
2 Hang Squat Cleans

3 rounds of:
AMRAP in 3 min
10 Deadlifts (BW)
10 Box Jumps (24/20″)
10 Kettlebell Swings (70/53#)
Rest 2 minutes

Compare to Jan.5/12

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68 Responses

    1. Valerie Arseneau

      I don’t know…. I was thinking that way too then thought what if I can figure out the weakness of the 1 big duck. That would be a pretty awesome friend!

  1. Alaina

    Please cancel my 6am! Sorry Val, roads are not plowed yet here in Elgin and I have summer tires….don’t want to slide down the mountain 🙂 going to go for 3:15

    1. Valerie Arseneau

      Kevin got you covered. I looked at the board. “ahhh Alaina cancelled :(” Then he passed along your message 🙂

      I forgive you

  2. Valerie Arseneau

    Every 30s for 7 min
    2 Hang Squat Cleans
    2×55
    4×65
    5×75 (was supposed to be 4 but I lost count/ran out of time to change weight)
    3×85

    3 rounds of:
    AMRAP in 3 min
    10 Deadlifts @85)
    10 Box Jumps (24/20″)
    10 Kettlebell Swings (45#)
    Rest 2 minutes

    161 (53+58+50)

    I need to figure out my 1RM DL. 85 felt easy but that was 50% of my theoretical 1RM. Mid-WOD I realized I did 135 multiple reps during the open so I should of when BW (which would of been 125 on a regular day… not today post-Easter sugar lol). Next lab…

    Managed to hold on to 45# KBS… they were not pretty!! working on that mental block. that was the hardest part of the WOD for me.

    QOD… umm what? lol

      1. Amanda

        Right, that’s what I was thinking. If I had no weapons, I couldn’t fight a horse-sized duck. One jab at me with it’s beak and I’d be done. 100 duck sized horses though, surely I can kick 100 times and win the fight. A couple roundhouses would take out 3 or 4 at a time.

    1. Valérie Arseneau

      That was my logic too! Although I was thinking to try to befriend it 🙂 Would be an awesome mode of transportation!!!

  3. CAM

    I don’t like horses and I don’t like large animals so basically I’m F’d, but then again maybe I don’t like horses because generally they are large, so i’d say the 100 mini horses.

  4. Blake

    WU / Group Mob

    Every 30s for 7 min
    2 Hang Squat Cleans
    1 x 105
    1 x 115
    2 x 125
    4 x 135
    6 x 145

    3 rounds of:
    AMRAP in 3 min
    — 10 Deadlifts @ 175#
    — 10 Box Jumps @ 24″
    — 10 (Russian) Kettlebell Swings @ 70#
    Rest 2 minutes

    Score: 63/60/60 = 183

    My brain thought I had to break up the last set of DL and my body went and listened…cost me a few reps for sure.

  5. Keith H

    WU / Group Mob

    Every 30s for 7 min
    2 Hang Squat Cleans
    2 x 95
    3 x 115
    9 x 135

    3 rounds of:
    AMRAP in 3 min
    – 10 Deadlifts @ 155#
    – 10 Box Jumps @ 20″
    – 10 (Russian) Kettlebell Swings @ 53#
    Rest 2 minutes

    Score: 60/51/52 = 163

    Great Class everyone at 6am

    QOD: horse sized duck for sure. I would bring a saddle and tame that bad boy. And yes I would let everyone have a ride.

  6. TL

    Those choosing the 100 horses have clearly never been:
    1) Bit by a horse or
    2) around a large group of hungry angry animals.

    I once tried to feed a large group of chickens, never again. I pick the horse-sized duck.

    1. Amanda

      True, you’d end up pretty mangled after a fight with 100 small horses – but I feel like you’d have a better chance of surviving it, as opposed to a fight with a giant duck..

  7. WU
    Handstand walk 40ft

    Group Mob

    Every 30s for 7 min
    2 Hang Squat Cleans
    2 x 95
    2 x 105
    7 x 110
    2 x 115
    1 x 120

    3 rounds of:
    AMRAP in 3 min
    – 10 Deadlifts @ 140#
    – 10 Box Jumps @ 24″
    – 10 Kettlebell Swings @ 60#
    Rest 2 minutes

    Score: 60/49/50 = 159

  8. Trent

    Wu x 2

    Lab: handstand push-ups progressions
    20 unbroken kipping pull-ups with #20 vest.

    Every 30s for 7 min
    2 Hang Squat Cleans
    110-140 (majority of the rounds 110-125#)

    3 rounds of:
    AMRAP in 3 min
    – 10 Deadlifts @ 155#
    – 10 Box Jumps @ 24″
    – 10 Kettlebell Swings @ 70#
    Rest 2 minutes

    Score: 65/60/56 = 181

  9. Trent

    QOD: I would like to know why they would attack in the first place. but if it came down to it I would rather go up against 100 duck sized horses.

      1. Blake

        I am confident I could tame him. They don’t call me “The Horse-Sized Duck Whisperer” for nothing… unless it was a character reference.

  10. Every 30s for 7 min
    2 Hang Squat Cleans
    5×95#
    5×100#
    5×105#

    3 rounds of:
    AMRAP in 3 min
    10 Deadlifts @ 125# BW
    10 Box Jumps (20″)
    10 Kettlebell Swings (45#)

    total reps 147

    Thanks Blake!

  11. Andrea

    Wux2
    Group WU
    Every 30 sec for 7 min
    -2 hang squat cleans
    Started with 65#, at 2 min 70#,at 6 min 75#
    WOD @ 90#, 20″ box, & #40 KB
    Total= 159 reps
    QOD: a horse sized duck for sure…I would jump on and fly away…this is coming from a horseback rider though:))

  12. Heather Colleen

    I feel like I’d have a better chance of outrunning 1 BIG duck than 100 moderately small horses…

    Every 30s for 7 min
    2 Hang Squat Cleans

    Started at 55#, went up a bunch a bunch of times, ended at 75#.

    3 rounds of:
    AMRAP in 3 min

    10 Deadlifts (110#) <–Further proof that Heather can't do walk and do math at the same time. Should've been either 95# or 100#.
    10 Box Jumps (20″)
    10 Kettlebell Swings (30#) <– Kept the weight low, since I figured I'd need to concentrate on keeping my shoulder activated. So, you know, my physiotherapist wouldn't kick me for re-injuring myself.

    Rest 2 minutes

    Total reps: 161

    (WE WILL MISS YOU AT 8:30, ANGE xoxox)

  13. Hannah

    M+WUx2

    Every 30 secs for 7 mins
    2 hang squat cleans
    I did 4 rounds (2 mins) at 20lb, rest at 25lb maybe could’ve gone a bit heaviier

    3 rounds of
    AMRAP in 3 mins:
    10 dealifts (35lb)
    10 box jumps (20 inch)
    10 KBS (20lb)

    Rest 2 mins in between

    TOTAL: 171 reps

    Cashout:
    10 Mackenzie push ups
    30 secs each leg- leg against post

    QOD: Horse sized duck, then you only have to watch out for one…and no stampeding! Way to fnd it off?

  14. MOB & WU × 2
    Group calf smashing and other stuff

    Strength
    Every 30 sec for 7 min:
    2 hang squat cleans
    35#-45# (note to self to add some additional #)

    WOD – AMRAP – 3min on/ 2 min rest × 3 rounds

    10 DL @ 70#
    10 Box jumps @ 18″
    10 KBS @ 35#

    149 reps

  15. Alaina

    Mob. And WU x2
    Every 30 sec. For 7 min.
    2 HSC
    5×55
    5×65
    4×75
    WOD: 3 rounds Amrap 3 min. With 2 min. rest between each round
    10 Deadlifts @ 90
    10 Box Jumps 20″
    10 KBS @ 40
    Did more step ups than box jumps.
    Total: 190
    Thanks Mario! Great class!

  16. Frank

    WU x 2
    group mob

    Every 30 sec For 7 min
    2 HSC @ 135#

    WOD: 3 rounds.
    AMRAP 3 mins
    -10 Deadlifts (185#)
    -10 BJ 24″
    -10 KBS 53#

    Total reps: 110 – PR of 50# for DLs and 4″ for BJs
    low rep count as lower back was starting to hurt. I had to stop a few times.

    Cashout: 10 mackenzie pushups

  17. mob wux2
    group mob wu

    every 30 sec for 7 min
    2 hang squat clean
    95-115-115-135-135-135-145
    145-145-145-155-155-155-160

    3 roundof AMRAPin 3 min
    10 deadlift @170#
    10 box jump 20 in
    10 KBS @ 53#
    rest 2 min

    63-60-55
    total 178

    cash out 10 Mackenzie push up

  18. Ryan F.

    Duck sized horses. I might be able to run away & jump up on something they couldn’t reach. Giant flying duck monster on the other hand, no chance of escape!

    – Mob
    – WUx2
    – Group mob & wu

    Every 30 seconds for 7 min:
    2 hang squat cleans @ 95#

    3 rounds of…
    AMRAP 3
    – 10 deadlifts 135#
    – 10 box jumps 24″
    – 10 KBS 50#
    Score: 158
    31 reps more than Feb 26 🙂

  19. Mob, WUx2
    Group Mob

    Every 30s for 7 min
    2 Hang Squat Cleans
    8 @ 95#
    Rest @ 100#

    3 rounds of:
    AMRAP in 3 min
    – 10 Deadlifts @ 135#
    – 10 Box Jumps @ 20″
    – 10 Kettlebell Swings @ 45#
    Rest 2 minutes

    Score: 55/46/45 = 146

    Cashout stretches
    Bonus! 3x Farmers carries @ 40m/2×70#

  20. CAM

    Mob
    WU X 1

    Group Mob: Calf smash with Joey, that was brutal 🙂

    Strength: Every 30 secs. 2 HSC
    1/2 at 135 and the rest at 155.

    WOD:

    3 rounds of:
    AMRAP in 3 min
    – 10 Deadlifts @ 185#
    – 10 Box Jumps @ 24″
    – 10 Kettlebell Swings @ 53#
    Rest 2 minutes

    Reps: 165

    I was very cautious with the DL’s I’m still very tentative and scared to re-injure my back.

    I wasn’t going to go today, but the 4 Doughnuts I ate yesterday guilt-ed me in to going. I feel like we’re even after that workout 😀

    Fun Class as always Chantal Thanks.

  21. Maddy

    Mob
    WU x 1
    Group calf / quad smash

    EMOTHalf for 7 mins
    2 Hang power cleans
    4 x 55, 8 x 60, 2 x 65

    3 rounds – AMRAP 3 mins
    10 DL @ 90#
    10 Box jumps @ 18″ (step ups)
    10 KBS @ 40#

    52/50/50 = 152

    Great class Chantal! 🙂

  22. Shane Hayes

    Mobility and Wu x 2
    Group mobility and Wu
    Every 30 sec for 7 minutes (2 hang squat cleans)
    135 for 6 rounds 185 for 8 rounds. Wowsers that is way harder than emotm!!
    Wod: Amrap in 3 min (3 rounds)
    10 deadlift @ 185 (BW)
    10 Box jumps @ 24”
    10 kbs @ 70#
    Rest 2 min
    196 reps rx’d.
    First round was 2 and 10 box jumps
    Second was 2 rounds, third was 1 and 6 kbs.
    Back got quite fatigued.
    Great class Chantal! Great job everybody!!

  23. Jen C

    Mob + Wup x 1
    Group Mob + Wup

    Every 30secs for 7 Min:
    2 HPC
    4 x 55lbs, 6 x 60lbs, 2 x 65lbs, and 1 x 70lbs

    WOD: AMRAP in 12 mins of:
    10 Deadlifts @ 65lbs (felt light)
    10 Box Jumps @ 30inches
    10 KBS @ 35lbs (1st time with this weight – right where I need to be)

    rnd 1 = 2 full rounds
    rnd 2 = 1 round + 3 KBS
    rnd 3 = 1 round + 6 KBS

    Total = 149

    Cash out:
    10 mackenzie pushups
    10 wallballs @ 14lbs between 9 and 10feet
    2 minutes of double under skipping

  24. Melanie

    Mobility
    WUx 2 *did 3 toes through rings, a lot of ‘no reps’*

    Every 30sec for 7 minutes

    2 Hang power clean

    65×1 – 75×2 – 85×7

    WOD: AMRAP 3min work/2min rest (3 rounds)

    10 Deadlift @ 95#
    10 Box jumps @ 20’
    10 KBS @ 40#

    60-51-52 = 163

  25. Gabriel

    Mobility and Wu x 2
    Group mobility and Wu

    Every 30 sec for 7 minutes (2 hang squat cleans)
    135 for 2 rounds 145 for rest

    Wod: Amrap in 3 min (3 rounds)
    10 deadlift @ 165 (BW)
    10 Box jumps @ 24”
    10 kbs @ 50#
    Rest 2 min
    169 reps

  26. Elba

    Mobility
    WU x 1
    Group mobility & WU

    Every 30 sec for 7 minutes (2 hang squat cleans)
    65-70-75-85-90-95-100

    Wod: Amrap in 3 min (3 rounds)
    10 deadlift @ 125 (50% off Max)
    10 Box jumps @ 20”
    10 kbs @ 45lbs
    Rest 2 min
    150 reps

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