Friday’s QOD

6
Nov

Friday’s QOD

How did you get that scar? Pick one and explain it.

EMOM for 5 min
Pistols – 4-6 reps per leg

AMRAP in 10 min
buy-in – 60/40 cal row
10 T2B
15 Squats

IMG_7418

25 Responses

  1. Laura

    MOB + group WU

    EMOM for 5 min
    Pistols – 4 reps per leg

    AMRAP in 10 min
    buy-in – 40 cal row
    10 T2B / KNEE RAISES
    15 Squats

    4 rounds

    Thanks Kevin!

  2. Mob + Group WU

    EMOTM 5 mins – 6 pistols (alt.)
    … felt really good doing pistols today, especially on my left leg. Yay!

    WOD Rx = 5 rds + 5 T2B (Row = 3:04)
    … T2B were 5-5 for 2 rounds, then 4-3-3, then singles.
    … air squats felt really great.

    Good job 6 am!! Also had nice pacing with my rowing buddies Gab & Shane, we all finished pretty much at the same time haha!

  3. Mobility
    Group Mobility & WU

    Strength: EMOM for 5 min
    Pistols – 4 reps per leg
    Used small box and 25# plate

    WOD: AMRAP in 10 min
    Buy-in – 40 cal row
    10 T2B
    15 Squats
    Reps: 4 rounds + 6 T2B

    Fun class Kevin. Great job everyone!

  4. Mark D

    MOB + WU
    Group Mobility & WU

    Strength: EMOM for 5 min
    Pistols – 4 reps per leg – yellow box

    WOD: AMRAP in 10 min
    Buy-in – 60 cal Row
    10 T2B – Knee Ups
    15 Squats
    Reps: 5 rounds

  5. Amy Hogan

    Mobility
    Group Mobility & WU

    Strength: EMOM for 5 min
    Pistols – 4 reps per leg
    Used small box

    WOD: AMRAP in 10 min
    Buy-in – 40 cal row
    10 T2B
    15 Squats
    Reps: 4 rounds + 8 T2B

  6. Mob + Group WU

    EMOTM 5 mins – 6 pistols (alt.) Rx’d

    WOD = 6 rds +10 T2B (Row = 3:04) (Did not do the 1st 4 rounds of squats the other side of cones )
    And was not signed in for todays 6am so I guess I was not really here 😛

    Awesome work morning peeps! Superb synchronized rowing with Shane and Mario!

  7. Amber G

    qod: Remember Bonkers? I have a small scar on my cheek, which is barely visible now, but was quite prominent when I was a kid. I got this scar by taunting my younger brother with a package of bonkers candy. I was holding the package above my head so he couldn’t reach them and he tried to jump up and get them and “accidentally” clawed my face with his nasty little brother claw hands.

  8. EMOTM for 5 min: 6 pistols each legs

    WOD Rx: 7rds + 4 toes to bar

    Loved this workout thanks Steph!

    QOD: Big scar near my elbow. My older sister drug me BY MY LEGS down the hallway on the carpet. rug burn!!!!!!!!!!!

  9. Mobility
    Group Mobility & WU

    Strength: EMOM for 5 min
    Pistols – 6reps per leg
    Used orange box. Next time will use a shorter box.

    WOD: AMRAP in 10 min
    Buy-in – 40 cal row
    10 Hanging Knee Raises
    15 Squats
    Reps: 5 Rounds

    QOD: My military father was transferred to Mets, France, and on a family outing I found the longest stem on a flower that I had ever seen. I was 7 at the time. I picked the flower and gum booted it to show my parents. In my enthusiasm, I didn’t notice the telephone pole. We connected, I was knocked out cold, and the scar from the incident remains in the centre of my forehead. Vive la France!

  10. QOD: Big ugly scar on my knee… I was young, swimming in the ocean, I decided to drag myself the closest to the shore I could without getting out of the water. My knee dragged on a sharp shell and it cut it open. The scar is about 1inch long by a half inch wide. I hate it 🙂

  11. Mobility
    Group Mobility & WU

    Strength: EMOM for 5 min
    Pistols – 4 reps per leg
    Started with rolling 1st round then used small box

    WOD: AMRAP in 10 min
    Buy-in – 60 cal row
    10 T2B
    15 Squats
    Reps: 4 rounds + 2 Squats

  12. Steph H

    Mob
    WU x1

    Group Mob & WU

    EMOTM 5mins
    Pistols 5rep/leg
    17 in box

    AMRAP 10 mins
    40 cal Row buy-in
    10 KneeRaises
    15 Squats
    Total: 6 rounds & 6 kneeraises

  13. EMOTM 5 mins
    4 Pistols (each leg) with orange box

    WOD
    AMRAP 10mins
    40 cal row buy-in
    10 knee raises
    15 air squats

    Total 5 rounds +5 knee raises

    QOD: Scar on my knee from Mud Hero last summer. I fell into a mud pit that I thought was only ankle(ish) deep and it turned out to be closer to waist deep with a tree branch sticking up at the bottom. It bled like crazy and I had to be driven to the hospital for stitches after I crossed the finish line. But I still finished that damn race!!! Booyah!

  14. Hannah

    M+ group mob

    EMOTM for 5min
    Pistols @ 12″, 5/leg

    AMRAP in 7mins
    40 cal row cash in
    10 knee raises
    15 squats

    6 rnds+ 4 knee raises

    QOD: I have a little scar at the edge of my hairline. I obtained it in grade 5 when I woke up one morning and was suddenly overtaken with the overwhelming need to sneeze. My head went back, knee and elbow came up- and my head went down. So hard, in fact, that it slammed into the corner of the very sturdy stainless steel island in the middle of my kitchen. Almost needed stitches.

  15. Terri-Lynn

    Pistols
    EMOTM for 5 mins
    X6 with small box and 25# plate

    AMRAP 10 mins
    Buy in 40 cal row
    10 T2B scaled to knee raises
    15 squats

    6 and 6 knee raises.

  16. Tracy

    EMOM for 5 min
    Pistols – 4-6 reps per leg
    Used a 20″ box + 10″ plate…6 each leg

    AMRAP in 10 min
    buy-in – 60/40 cal row
    10 T2B – scaled to knee raises
    15 Squats
    Time 5 rounds + 10 knee raises + 10 squats

  17. Marcel

    EMOTM for 5 min: 3 pistols each leg to the bench

    WOD Rx: 4 + 2 toes to bar

    QOD: On my right hand – scar is 3″ long across. I was just a kid, so that’s a long time ago! I was running across a playground, fell and landed on a broken beer bottle.

  18. Heidi

    EMOTM for 5 minutes
    Pistols rx’d – 5 per leg

    WOD: 10 min. amrap
    Buy In: 40 cal row (3:20ish I think)
    then amrap 10 toes to bar + 14 air squats

    4 rounds + 8 T2B

    Hanging on to the bar was the worst.

    My legs are sore! Big leg week….thanks Mario 🙂

  19. Shane H

    EMOM for 5 min
    Pistols – 4-6 reps per leg
    Actually did these, first time in over a year!! Used a med ball for a target to keep from going to deep. 

    AMRAP in 10 min
    buy-in – 60/40 cal row
    10 T2B
    15 Squats
    6 rounds and 4 T2B 

    Score: 6.04

  20. Natacha

    Nice to be back after all that time away getting ready for my first half marathon …

    Amrap pistols 5 mins
    4 per legs… I was so happy to still be able to do these (right side much easier)… However, here i am 4 days later still paying on my left side…

    Wod rx’d
    3 rds and 6 t2b

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