Friday’s QOD

9
Dec

Friday’s QOD

Today is Pay It Forward Friday. Let’s all go out and do something nice. What are you going to do to PIF?

KB Clean & Jerk practice

Jingle Bells 2.0
EMOM for 8 min
Run 4x20m
Max KBS (50/35#)

Who's having the most fun in this picture?

Who’s having the most fun in this picture?

28 Responses

  1. Laura

    KB Clean & Jerk practice (5 reps/side)
    20-25-30-35#

    Jingle Bells 2.0
    EMOM for 8 min
    Run 4x20m
    Max KBS (50/35#)

    Score: 105 Rx

    Thanks Kevin!

  2. Mobility + 10 Burpees
    Group WU – Medicine Ball “fun”

    KB Clean & Jerk practice (5 per side)
    5 sets @ 20#

    WOD: Jingle Bells 2.0
    EMOM for 8 min
    Run 4x20m
    Max KBS (35#)

    Total: 97reps RX

    Thanks Kevin. Great job everyone!

  3. Matt D

    KB Clean & Jerk practice
    20# (kept it light to work on form)

    Jingle Bells 2.0
    EMOM for 8 min
    Run 4x20m
    Max KBS (50/35#)

    Total: 84 reps (30#)

  4. Mark D

    MOB Group WU & MOB
    KB Clean & Jerk practice
    35# x5 x 5 sets
    53# Γ—2 x 3 sets

    Jingle Bells 2.0
    EMOM for 8 min
    Run 4x20m
    Max KBS (50/35#) – 45#

    COUNT = 80

  5. Tracy

    KB Clean & Jerk practice
    20# then 35# w/ lots of bruises

    Jingle Bells 2.0
    EMOM for 8 min
    Run 4x20m
    Max KBS (50/35#) used 35#

    total reps – 81

  6. Mobility x 1
    Warm-up a la Kevin

    KB Clean & Jerk practice (5 reps/side)
    15, 20, 20, 20

    Jingle Bells 2.0
    EMOM for 8 min
    Run 4x20m
    Max KBS @ 35

    Score: 81 Rx

    PIF: We are doing something at our office for a very special person who isn’t well. Our whole office is in on the task, which is a beautiful thing!

  7. Today is Pay It Forward Friday. Let’s all go out and do something nice. What are you going to do to PIF?
    Will donate to a local charity πŸ™‚

    KB Clean & Jerk practice
    35-53-60
    Jingle Bells 2.0
    EMOM for 8 min
    Run 4x20m
    Max KBS (50#)

    103

    Thanks for the help on the C + J technique Kevin!

  8. Heather S

    KB Clean & Jerk practice: Think I got the clean worked out with my right arm – smoother and less KB crashing; need more work on the left.

    Jingle Bells 2.0
    EMOM for 8 min
    Run 4x20m
    Max KBS (50/35#)

    Rx: 103 reps

  9. 930 open gym

    Snatch DL + snatch (2+1)
    65-85-95-105 – 5 sets @ 105#

    Power clean + front squat + push jerk
    85-105-125-135-145#

    Nooner:

    WOD Rx:
    113 reps

    1. QOD – did a survey for a friend to let her bosses know what an awesome job she does at our regular coffee spot, even though we can’t use the coupon because gluten. Spending a little of my time was well worth it!

  10. Shane Hayes

    Mobility and Wu x 1
    Group Wu and mobility
    5 strict hspu (belly to wall)
    4 strict mu’s

    Kb Clean and jerk
    35/45/53/60/70

    Wod rx’d 111 reps!

  11. Melanie B

    KB Clean & Jerk practice
    25-30#

    Jingle Bells 2.0
    EMOM for 8 min
    Run 4x20m
    Max KBS (25#)

    I can’t count! Either had 102 or 112 reps.

  12. Marcel

    KB Clean & Jerk practice (5 reps/side)

    35-35-40-40#

    Jingle Bells 2.0
    EMOM for 8 min
    Run 4x20m
    Max KBS (50/35#)

    Score: 96 Rx

    Thanks Kevin, I was on the fence all day about coming tonight, glad I did. Got to work on a movement we don’t do very often and a fun kickass cardio WOD. That’s 4 classes in a row this week, my legs definitely need some rest.

  13. Melanie M

    KB Clean & Jerk practice

    Jingle Bells 2.0
    EMOM for 8 min
    Run 4x20m
    Max KBS (50/35#)
    Today Robert and I tackled this one with the 5pm class..
    After all these years I still like learning new things, especially when Robert can learn with me! We both used the 25# KB.. I found my right arm stronger and I also kept banging the KB on the back of my arm.. I think i would like to do more KB classes (maybe a clinic?? Hint hint??)
    For the wod we both used 25# KB.. Robert got 82 reps and I managed 114 (I am happy with this considering I haven’t been to class in a week)
    How will I pay it forward? As I dig out my Christmas decorations I am giving away what I haven’t used for awhile..

  14. Mike M

    C and j kettle bell practice
    25 lbs
    53 lbs
    60 lbs

    4x 20 m then max kettle bells with 50 # for 8 minutes

    103 reps

    Too bad I had to run. I had a lot more kettle bell in me I would’ve liked to explore the space with more kettlebell
    https://vimeo.com/55624839

  15. Heidi

    KB C & J
    15-20-25-30

    WOD with 35#
    Score = 67

    Well, I guess I sand bagged that one, with a disappointing score. I think I over paced my runs.
    Note for next time – run faster than I think I need to and aim for minimum of 11 reps each set…this should be doable.

  16. Mario Arseneau

    Threadmill Runs
    5 rounds
    1 min Spd 6 Slp 6
    1 min rest

    Stationary Bike
    15 mins, Lvl 5, RPM >60

    KB Clean + Jerk
    5x 35#, 53# (each side)

    WOD Rx = 82

    5×10 DB Press 30# (each side)

  17. Christie

    KB Clean & Jerk practice
    30# with one arm only

    Jingle Bells 2.0
    EMOM for 8 min
    Run 4x20m
    Max KBS (50/35#)

    Lost count around 95, did Russian swings for shoulder

  18. Heather McDonald

    Need to work way more on KB C&J…and KB everything, really.

    Jingle Bells 1.0 was better. Shut up.

    WOD Rx: 98 reps

    OG

    Power Cleans:

    55 (5) 65 (5) 75 (5) 85 (3) 95(1) 105(stood at looked at it. clean pulled a few times. Got to get out of my own head.)

    Lat pulldowns w blue band 5-5-5-5

    TTR practice 10 w extra beat swing between movements

    K2E practice with 2 extra beat swings between

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