Friday’s QOD

13
Jan

Friday’s QOD

Step 1: Watch the video
Step 2: Answer the following – are you a chicken or an eagle?

Bench Press x5
50-60-70-70-70-70

5 rounds
15 Russian Twists (2-count)
10 V-snaps
15 Mountain Climbers (2-count)

[youtube=https://www.youtube.com/watch?v=CqTyOCSXO9Q]

28 Responses

    1. Shawn J

      QOD: 85% eagle 15% chicken
      WUx1 Mob
      Group WU mob

      Bench Press x5
      50-60-70-70-70-70
      110-135-155-155-155-155

      5 rounds
      15 Russian Twists (2-count)
      10 V-snaps
      15 Mountain Climbers (2-count)

      Time = 8:23

  1. Mario B.

    Bench Press x5
    50-60-70-70-70-70

    95-115-135-135-145-145

    5 rounds
    15 Russian Twists (2-count) #25 Plate
    10 V-snaps
    15 Mountain Climbers (2-count)

    Time 8:12

  2. Mobility
    WU x 1
    Group WU + Mobility

    Bench Press x 5 (Nice sharing the bar Jackie and Alaina)
    50-60-70-70-70-70%
    55-60-70-70-75-75#

    5 rounds
    15 Russian Twists (2-count) @15#
    10 V-snaps
    15 Mountain Climbers (2-count)

    Time: 6:41 (would like to try this again when my back isn’t so sore)

    Thanks Matt. Thanks for the roll-out Shane.

    I stay in my comfort zone a lot…trying to be an eagle 😉

  3. MARK D

    Row 2020m + MOB
    Group WU & MOB…I think our speed game is behind us Heidi…now us Owls have to out think them young Chicken-Hawks.

    Bench Press x5
    50-60-70-70-70-70
    WU – 135#
    155# – 175#
    185# X 3 (4 reps with a bit of help)
    175# x 1 (4 reps with a bit of help)

    5 rounds
    15 Russian Twists (2-count) – 25#
    10 V-snaps – 1 set of sloppy V-Snaps – 4 sets of Sit-Ups
    15 Mountain Climbers (2-count)

    TIME: 9:29

  4. Bench Press x5
    50-60-70-70-70-70
    95-115-135-135-135-135
    5 rounds
    15 Russian Twists (2-count) – 15#
    10 V-snaps – these were not snappy at all and quite sad looking
    15 Mountain Climbers (2-count)

    9:26

    Thanks Matt!

  5. Trent

    WU – Partnered up with Alaina.

    Bench Press x5
    110-135-155-155-155-155×4

    Wod Rx’d
    8:13

    Did 65% instead of 70%. good to scale and still could not complete last set. Great sharing the bench with you Shawn.

  6. WU + Mobility x 1
    1508m row
    Warm-up relay which was epic. Sorry Gabe for all of the burpees!

    Bench press x 5
    50, 60, 70, 70, 70, 70%
    40, 45, 55, 55, 55, 55

    5R
    15 Russian twists @ 25#
    10 Ab mat sit-ups
    15 Mountain climbers

    8:34

    QOD: I haven’t watched the video, but probably I’m a chicken.

    Nice job coaching the class Matt!

  7. Mobility
    WU x 1
    Group WU + Mobility

    Bench Press x 5
    50-60-70-70-70-70%
    50-60-70-70-70-70#

    5 rounds
    15 Russian Twists (2-count) @10#
    10 V-snaps
    15 Mountain Climbers (2-count)

    Time: 6:45

  8. Heidi

    Bench Pres X 5
    55-65-75-75-75-75

    WOD:
    5 Rounds

    15 Russian Twists – Round 1 @ 25#, Round 2 @ 25# for 4 reps & then went to my back up plate of 15# for rest of WOD. (Double count)
    10 V-Snaps
    15 Mountain Climbers (Double Count)
    Time = 9:30

    That got REALLY UGLY very very quick. I really under estimated this WOD.

    Chicken or Eagle, not exactly sure. Maybe a hawk???

  9. Shane H

    Bench Press x5
    50-60-70-70-70-70

    Tried 135 and 155 shoulder wasn’t having any bench press today! 
    5 rounds
    15 Russian Twists (2-count)
    10 V-snaps
    15 Mountain Climbers (2-count)
    Rx’d 6:26

    Score: 06:26

  10. Laura

    Bench Press x5
    50-60-70-70-70-70
    55-65-75-75-75-75#

    5 rounds
    15 Russian Twists (2-count)
    10 V-snaps
    15 Mountain Climbers (2-count)- subbed bicycle crunches after the first round

    9:23

    Thanks Matt!

  11. Gilles

    mob wux1
    group mob wu
    bench press( floor press
    with dumbbell
    25×5 30×5 39×5 30×5 )
    5 round
    15 russian twist 15 #
    10 v snap
    15 mountain climber
    time 6:30

  12. Shannon

    Working towards being an Eagle
    Bench Press x5
    50-60-70-70-70-70
    30lb-45lb-50lb-60lb-60lb-60lb
    5 rounds
    15 Russian Twists (2-count) 10lb plate
    10 V-snaps ( Situps)
    15 Mountain Climbers (2-count)
    Time 6:35

  13. Francis Landry

    WUx1 Mob
    Group WU mob

    Bench Press x5
    135-145-185-185-185

    WOD
    5 rounds
    15 Russian Twists (2-count)
    10 V-snaps
    15 Mountain Climbers (2-count)

    Time = 9:11
    last 13 vsnaps were situps

  14. Stacey

    OG
    Worked on a variety of pull up progression stuff…
    Supine banded pull downs – 7 reps
    Supine banded pull downs with 5 sec hold – 5 reps
    Negatives with hold at the top – 5 reps
    Farmer Carry – 20m x2
    40#
    40#
    45#
    45#
    45#

    1006m row for team 2.

  15. WU + Mobility x 1

    Fun Warm-up relay

    Bench press x 5
    50, 60, 70, 70, 70, 70%
    65, 75, 85, 85, 85, 85

    5R
    15 Russian twists @ 25#
    10 Ab mat sit-ups
    15 Mountain climbers

    8:03

    QOD: An Eagle baby! Great video…

    5000m row in OG, great to share rower with Alex and Matt

  16. Mike M

    Bench press x5
    155-185-225-225-225-225(last set got ugly 4.5 reps)

    Then that core WOD.
    I hate core day
    30 twists
    15 sit ups
    30 mountain climbers
    8:38

    Then open gym
    5700 m rowing
    Tried some snatches of the power variety
    135 x5 with success
    155 x4 no successful lifts. Need to work on my starting position which hurts my knees Good tips from Matt. I’ll fight through it

  17. Christie

    Bench Press x5
    50-60-70-70-70-70
    55-65-75-75-75-75#

    5 rounds
    15 Russian Twists (2-count)
    10 V-snaps
    15 Mountain Climbers (2-count)

    Time: 8:38.
    V Snaps … 🤔

  18. WUx1
    Row 1016m

    Bench Press x5
    50-60-70-70-70-70
    95-105-125-125-125-125

    5 rounds
    15 Russian Twists (2-count)
    10 V-snaps
    15 Mountain Climbers (2-count)

    Time = 7:26

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