Friday’s QOD


Friday’s QOD

What was your favourite toy as a kid?

Turkish Getup Practice (get heavy if you can)

EMOTM for 10 min
Even: 3-5 Shoot-throughs
Odd: 8-12 One-arm Overhead KB Lunges (total, not per leg)

Luna's favorite toy is a stick roller

Luna’s favorite toy is a stick roller

29 Responses

  1. I thought to myself yesterday after the filthy 50, I should have done the 45# PP & good mornings. Well, this morning my hamstrings are telling me 35# was enough. It’s a mobility day for sure

    Cute picture of Luna! How could it not be.

    1. CAM

      :D, I kinda feel the same way. During the workout, I was glad for that exercise to be there I thought it was the easiest movement in the whole thing. Today, my hammies are the only muscles that are sore!

  2. Chantal L.

    Ahhh Luna my chiquita!

    Turkish getup practice

    WOD: EMOTM for 10
    Even – 4 shoot throughs
    Odd – 8 (per leg) OH KB Lunge @ 25#

    Have a good weekend peeps!

  3. Alaina

    Mob. and WUx2
    Group Mob.
    Turkish Get ups
    2×20, 2x 25, 2x 30, 1x 35
    WOD: EMOTM 10 min.
    Even: shoot thrus (5, 5, 5, 4, 4)
    Odd: one arm OH KB lunges # 20 (8, 8, 8, 8, 8) I think we did per leg????
    Great class everyone, def feeling it in the hammies today 🙂

  4. Laura

    Mob. + WUx2
    Group WU
    Turkish Get ups
    1×20# (right side only – left side was too weak so went down to 15# to practice)
    2x 15#
    1x 20#

    WOD: EMOTM 10 min.
    Even: 4 shoot throughs (from toes on first set, a mixture of toes+knees for following sets)
    Odd: one arm OH KB lunges # 20 – 10 per leg

    Great class everyone, Thanks Mario!

  5. Mob + WUx1

    WOD – Baseline Rx = 3:58 (matched PR)

    … I guess I’m going to have to go to the pain cave if I ever want to PR on this…

    Press WU – 10×45#, 10×65#

    Press 4-4-4-4-4-4-3-3 reps
    (lift every 3 mins)

    Press 1-1-1… reps
    (lift every 3 mins)
    145-150-155-162-168#(X) … havent gotten so close to my PR (167) in a long time. Happy!

    Squat WU – [email protected]#

    Squat 10-10-10-10 reps
    (lift every 4 mins)

    Snatch Balance 4-4-4-4-3-3-3 reps
    (lift every 3 mins)

    LISS: Row 20 mins = 4599m

  6. Blake

    WU x 1
    Talk about how cool burpees are while watching everyone do 39 for me.

    Did a couple “stacked pushups” with Darrell”

    Turkish Getups
    35 – 40 – 53 – 60 (tried 70 but couldn’t get locked out)

    EMOTM for 10 min
    Even: 5 Shoot-throughs
    Odd: 12 One-arm Overhead KB Lunges

    Thanks for all the birthday burpees! it almost makes me want to go to another class today!

  7. Cara

    39 Bday burpess for Blake – happy birthday!

    Turkish Getups

    20-25# both sides, 30# only right side

    EMOTM for 10 min
    Even: shoot throughs (4)
    Odd: One-arm overhead KB lunges @ 25# (10) *5 per arm each rd

    *next time need to do 5 and 12, had more than enough time to get extra reps and still get a rest between each minute. Go for 35# next time too.

    Thanks for the class Mario!

  8. Luna: I want your squat stance! So beautiful a child. 🙂

    Turkish Getup Practice
    15, 15, 15, 20, 20

    EMOTM for 10 min

    Even: 5 Shoot-throughs (using the term “shoot”, but more like hops). Forgot my dip part twice.

    Odd: 10 One-arm Overhead KB Lunges with 20 lb. KB (first round was 12, but quickly realized time was going to be an issue).

    NO REST on this one…shoot throughs took the full minute and so did lunges. A couple of goats for me for sure!

    QOD: Coincidentally, a jump rope or hula hoop. I also loved my bike.

    Thanks for all of the encouragement today Mario. Good class!

  9. Melanie

    Open gym

    Lots of mobility and stretching.

    Clean + front squat + split jerk x5
    @ 95#

    Hang snatch x2
    55-60-65-70-75×1 (failed x2)

    OHS x3

  10. Hannah

    Group WU

    Turkish Getups

    WOD: EMOTM 10 mins
    Even- 3 shoot throughs
    Odd- 10 one armed overhead lunges @ 20lb

    Cashout: wall shoulder stretch, 2x30sec

    QOD: Beanie Babies, mostly. Though the Hamtaros invaded the princess castle (princesses were most definitely NOT on the list of my favourite childhood toys)

  11. Baukje

    Turkish Getups: 15#-20#-25#-25#-30#-30#

    WOD: EMOTM for 10 min
    Even: 3-5 shoot throughs (I had never done these before. Decided to try 4 reps, since I smashed my shin on the first minute while jumping back)

    Odd: 8-12 one handed KB overhead lunges
    (did 10 @20#)

  12. Christie

    WU X 1
    Turkish Get ups

    WOD: EMOTM 10 min.
    Even: shoot throughs (3)
    Odd: one arm OH KB lunges #20 (8)

    Good workout, thanks for the guidance. Walked the shoot throughs, goal will be to have the ability to jump through. Atleast one way 🙂

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