Friday’s QOD

29
Apr

Friday’s QOD

What part of this workout are you looking forward to?

Push Press x5
65-70-75-70-65%

40 Alternating DB Snatches (40/20#)
40 Wall Balls (20/14# @ 10/9’)
40 Burpees
40 OH Lunges (45/25#)

A nice little chipper to finish off the week. Make sure your back is set and you have an active shoulder (coaches will review that) as you do your DB Snatches. A steady pace will keep you moving. Break up wall balls if needed. But no more than 3-4 sets. Steady through the burpees. Depending on what you have left, the lunges may be unbroken, but more likely done in 2-3 sets. Don’t forget to brace like a MF!

Rob

Rob

36 Responses

  1. Shawn J

    Push Press x5
    65-70-75-70-65%
    115-125-135-125-115

    40 Alternating DB Snatches (30#)
    40 Wall Balls (20#)
    40 Burpees
    40 OH Lunges (45#)

    Time = 11:46

  2. Greg

    WU & Mob
    Push Press x5
    65-70-75-70-65%
    115-125-135-125-115

    40 Alternating DB Snatches (20#)
    40 Wall Balls (14# @ 10 feet)
    40 Burpees
    40 OH Lunges (25#)
    Time = 11:58
    Thanks Mario! Thanks Shawn and Gabe for sharing the bar.

  3. Heather S

    Push press x 5
    80-85-90-85-80

    Wod Rx
    Time: 11:08

    Liked this one, but think I’ll take the rest of the month off 😉.

  4. WOD Rx 9:17

    Guess I’m a little late on the QOD but the best part was the snatches because they weren’t wallballs…or burpees or lunges at the end of all that 🙂

  5. Mike M

    Push press 65-70-75-70-65%
    135-155-165-155-135
    WOD
    40 Dumbbell snatch with 40#
    40 Wall balls 20#
    40 burpees
    40 lunges with 45# plate

    Time 12:30
    Paid of 30 of 50 owed burpees

  6. Push Press x5
    65-70-75-70-65%
    60-65-70-65-60#

    40 Alternating DB Snatches (15# – should have done 20#)
    40 Wall Balls (10# @ 9 feet)
    40 Burpees
    40 OH Lunges (25#)
    Time = 9:41 (or 9:49 – don’t have my book with me)

    Thanks Mario!

  7. Push press x5
    95-105-115-105-95#

    WOD Rx:
    6:55
    Everything unbroken except lunges did 20-10-10, shoulders were burning trying to hold that plate up

    Love getting to a nooner!!!
    Great race Cody & Kevin, you guys kept me moving!

  8. Steph H

    Mob
    WU x2

    Group Mob

    Push Press x5
    55-60-65-60-55#

    WOD:
    40 Alternating Dumbell snatch (20#)
    40 Wallballs (8#)
    40 Burpees
    40 OH Lunges (25#)
    Time: 14.36

  9. Janet

    Push Press x5
    65-70-75-70-65%
    55-60-65-60-55#

    40 Alternating DB Snatches (40/20#)
    40 Wall Balls (20/14# @ 10/9’)
    40 Burpees
    40 OH Lunges (45/25#)

    13:48 RX 😀

    Thanks for the push to try the 14# ball Amber they were tough but i didnt switch to my security 10# ball.
    Great class Mario

  10. Corinne

    Push Press x 5
    55-65-70-65-55#

    40 DB snatches 20#
    40 WB 12#@9′
    40 Burpees
    40 OH lunges 25# plate

    13:28

    Thanks for the help Mario

  11. Diane O

    Push Press x5
    65-70-75-70-65%
    55-60-65-60-55# Somewhere in the past couple months I recorded my 1 rep max incorrectly……so the weights done were higher than should have been. As Mario said “apparently you have a new 5 rep max now!” PR I guess!

    40 Alternating DB Snatches (15#)
    40 Wall Balls (6# @ 9ft)
    40 Burpees
    40 OH Lunges (10#)

    14:42 just made it!

  12. Elba

    WOD: 10:21 Rx

    Good WOD but I have to get better at fr… Burpees, I was done the wallballs at 3:14 and it took me over 4:30mins to do the burpees!! But I liked it overall.

    Great job Mario and Remi 😉

  13. Trent

    No strength

    Wod RX’d
    8:55
    Felt pretty good throughout, but after seeing some times maybe I could have been faster on the alt snatches.

    QOD: Can’t believe I’m saying this but it was the wall balls. After the partner wod with kevin, I wanted to see how big of sets I can do. Did 30&10 comfortably.

  14. Hannah

    M+WU
    Group mob

    Push Press x5
    65-70-75-70-65%
    50-55-60-55-50lb

    40 Alternating DB Snatches (40/20#)
    40 Wall Balls (10lb @ 9’)
    40 Burpees
    40 OH Lunges (45/25#)

    11:33 (I think)

  15. Push Press x5
    65-70-75-70-65%
    115-125-135-125-115

    40 Alternating DB Snatches (35#)
    40 Wall Balls (20#)
    40 Burpees
    40 OH Lunges (45#)

    Time = 10:38

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