Friday’s QOD

1
May

Friday’s QOD

Do you brush then floss, or floss then brush?

Hang Clean
5-3-3-2-2-1-1-1 reps

4-8-12-8-4 reps
Triple Unders (2x DU or 4x SU)
Burpees
Hang Squat Clean (135/95#/60%)

IMG_5582

31 Responses

  1. Maria

    QOD: hmmmm I’ve never really thought much about the sequence, I always brush then floss? I don’t know if that’s right lol

  2. Hannah

    M+WU+Skipping
    Group WU
    Hand clean review

    Hang squat clean
    5-3-3-2-2-1-1-1 reps
    55-65-75-85-95-105-110lb
    10lb PR I believe 🙂

    WOD: 15 min cap
    4-8-12-8-4
    x4 single skips
    Burpees
    Hand squat clean (60%) 65lb

    10:52

    QOD: Brush then floss but I acknowledge that it would be more efficient to do vice versa…

    1. Julia

      M+WU+Skipping
      Group WU
      Hand clean review

      Hang squat clean
      5-3-3-2-2-1-1-1 reps
      80-85-90-95-100-105-110-115lb

      WOD: 15 min cap
      4-8-12-8-4
      x4 single skips
      Burpees
      Hand squat clean (60%) 65lb

      12:42

  3. Shawn Johnson

    M+WUx2+Skipping+A couple of wall climbs+handstand walking practice.
    Group WU
    Hang clean review

    Hang squat clean
    5-3-3-2-2-1-1-1 reps
    85-105-125-145-155-165-175 matched PR-185F (cleaned it but could come out of the squat)

    WOD: 15 min cap
    4-8-12-8-4
    Triple Unders
    Burpees
    Hang squat clean (60%) 105lb

    14:31 Yuck

  4. Vanessa

    Brush-floss-mouth wash

    Also, sit ups look funny in pictures… Kinda like zombies getting up hehe
    Maybe that’s just me

  5. Kevin

    Hang Cleans
    95×5
    135×3
    185×3
    205×2
    225×2
    245×1
    260×1 (PR!)

    WOD Rx’d
    8:52

    TU – all singles
    Burps – steady
    HC – 4/5+3/8+4/8/4

    Thanks for the race Heather!

  6. Group WU

    Hang clean
    5-3-3-2-2-1-1-1 reps
    65-75-95-105-115-125-135-145-155# (30# PR)

    WOD: 15 min cap
    4-8-12-8-4
    DU’s (didn’t double the DU’s – wanted to practice them over doing singles)
    Burpees
    Hand clean (60%) 95#

    At the 15:00 timecap I had 1 Hang clean remaining. Pretty excited that I did that many doubles in a WOD.

    Thanks for coaching, Kevin.

  7. Laura

    M+WUx2
    Group WU / Hang clean review

    Hang squat clean
    5-3-3-2-2-1-1-1 reps
    55-65-70-75-80-85-90-95lb
    90 felt great, 95 took 3 tries to get under the bar. I think it was mostly a mind game 😉 In any case, I’m very happy to get to 95!

    WOD: 15 min cap
    4-8-12-8-4
    x2 DU
    Burpees
    Hang squat clean (60%) 55lb
    Time: 9:57

    Had to take my time and breathe on the burpees and cleans, since the DUs left me gasping for air as usual (I think I must hold my breath??).

    Thanks Mario!

  8. Christie

    Hang Clean
    5-3-3-2-2-1-1-1 reps
    50#-55#-55#-65#-65#-70#-70#-75#

    4-8-12-8-4 reps
    4x SU
    Burpees
    Hang Squat Clean (135/95#/60%) 45#

    Time: 10:20 (I think … forgot to write it down)

    Good one, thanks Kevin!

  9. Mario

    Mob + WUx1

    Hang Clean
    155×5
    185×3
    205×3
    225×2
    245×2(PR)
    255×1(PR)
    260×1(X)
    245×1 … made sure to finish on a good rep!

    WOD:
    – only completed the round of 12 as Rx. Did the 2nd set of 8s w/ DUs, then got the 8 burpees in.
    – got COMPLETELY stuck on the first set of 8 triples. Kept whacking myself in the back of the head (WHO DOES THAT!?!). The 12 triples went ok, but by then it was too late.
    – lower back/glutes got really tight during 12 HSC. That also pissed me off.

    … will consider this one a write-off, get back at it tomorrow and do better. There’s good days and theres bad days.

    Good job 3pm gang! Great PRs!!

  10. John Gunn

    Mob, WU, 2 mins skipping
    Group WU

    Hang cleans 5-3-3-2-2-1-1-1
    75 – 95 – 105 – 115 – 125 – 135 – 140 – 150

    10# PR over last clean, 25# over last 1rep hang clean!

    WOD:
    4-8-16-8-4
    Single unders (4x)
    Burpees
    Hang cleans 90#

    Time: 11:44

    My quaaaaaaads…

    QOD: floss, brush, mouthwash.

  11. Alaina

    Mob and WUx1 plus 2 min skipping, tried DUs and my achilles started acting up so switched to singles
    Hang Clean
    5×55, 3x 65, 3x 75, 2x 85, 2x 95, 1x 105, 1x 115(#5 PR) 1 x 125!!! However this ended up being a HPC, not a HSC 🙂 PR #15
    WOD:
    4-8-12-8-4
    Singles (16-32-48-32-16)
    Burpees
    HSC #70
    Time: 9:26
    400m run Thanks BJ!!
    Thanks Steph 🙂 Great tips today!

  12. BJ

    Hang squat cleans
    35 wu-55×5-65×3-75×3-85×2-95×2-100×1-110×1
    (5# pr)

    21-15-9
    Thrusters @ 50#
    Knee raises
    Hang power cleans
    9:15

    Quote of the day: “I can’t pick up my pen, can you write down my time?” Thanks John!

    400m run 6/30

  13. Gilles

    mob wux1
    group wu
    hang clean review
    hang squat clean
    65×5 95×3 105×3 125×2
    135×2 145×1 155×1 175×1 10# PR
    WOD 4-8-12-8-4
    TU (4x single)
    burpees
    hang squat clean 105#
    time 8:50

  14. Shane Hayes

    Made it for the 7pm class..
    Mobility and Wu x 1, crossover symmetry
    2 min skipping, practice triples.. Still very awkward
    Group mobility and Wu
    Strength Hang Squat Cleans
    135/ 185/ 205/ 225/ 245/ 265/ 275 f/ 275 f/
    275 pr!!!
    Woohoo first one was on toes a little, second attempt was too much on the heels and third one was just right!!!
    Wod with doubles
    7:48
    Great class Ron and great work everybody!!!!

  15. Stacy

    M+WU+Skipping
    Group WU
    Hand clean review

    Hang squat clean
    5-3-3-2-2-1-1-1 reps
    20/25/30/35/40/45/50/55

    WOD: 15 min cap
    4-8-12-8-4
    x4 single skips
    Burpees
    Hand squat clean (60%) 25lbs

    11:02
    Great work 6amers

  16. Steph L

    Mob + WUx1

    Hang Squat Clean 5-3-3-2-21-1-1
    55-75-85-95-105-120(PR)-125(PR)

    WOD: 4-8-12-8-4
    -Triple Unders
    -Burpees
    -Hang Squat Clean @85#

    Time: 11:08

  17. Morgan

    Hang Squat Clean
    5-3-3-2-2-1-1-1
    135-155-175-185-190-205-215 ,tried 225 didn’t work, next time.

    WOD
    Rx 12:57

  18. Gabriel

    Hang Squat Clean
    5-3-3-2-2-1-1-1
    65×5-85×3-95×3-115×2-135×2-155-165-175-185(PR)

    WOD @ 110#
    At time cap had 6/8 HSC of last 8

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