26

May

# Friday’s QOD

**Out of all the workouts this month, which one was your favourite? **

The Z Press x10 (dumbbells)

5 sets

EMOTM for 6 minutes, complete 25 Double Unders

With the remaining time in that minute, complete MAX burpees.

After the 6 minutes, rest 1 minute.

Then repeat.

Score = total burpees

Compare to May 30/16

Z press X 10

5 sets

10-15-20-25-25 (failed rep ten)

Wod with singles

50 burpees – so much tripping!

Z press

20-20-25-25-30

(30 took 2 sets)

WOD Rx:

126

PR of 32 and it was awful. Tripped up in 3 or 4 sets of DU

Happy Friday!

Thanks Matt

Awesome job Cara! Amazing PR 🙂

Z press X 10

5 sets

20-25-30-35-40

Wod with singles

60 burpees.

Mobility

WU x 1

Group WU + Mobility

The Z Press x10 (dumbbells)

5 sets

10-15-20-20-20#

EMOM for 6 minutes, complete 25 Double Unders

With the remaining time in that minute, complete MAX burpees.

After the 6 minutes, rest 1 minute.

Then repeat.

Score = 121 (PR of 17 reps)

Thanks Shane for the “strategy”.

Good job everyone. Thanks Matt.

QOD: I have only done 10 WOD’s this month…May 8th might have been the best of the options.

Very impressive work Kelly! Way to go!

Shane’s Saturday surprise partner WOD was my favourite

Mobility

WU x 1

Group WU + Mobility

The Z Press x10 (dumbbells)

5 sets

5, 10, 15, 15, 20, 25(6)

EMOM for 6 minutes, complete 25 Double Unders

With the remaining time in that minute, complete MAX Burpees

After the 6 minutes, rest 1 minute.

Then repeat.

9 Burpees RX

Last time 32 Burpees RX

The good news is that this is the first “Double Under” workout since foot problems have plagued me for over a year. Its just a matter of getting the skill back up.

QOD: I thought the waiter carries were fun and different. It was my first time doing these.

Thanks Matt.

The Z Press x 10 (dumbbell)

10-15-20-20-20

WOD with singles

30 Burpees

Oh yeah, fav WOD of the month was Thrusters, KBS, & skipping

WUx1+Crossover Symmetry

Z press X 10

5 sets

15-20-25-30-35×4-35

WOD as Rx’d

1st Round 36

2nd round 31

67 burpees.

PR of 14 reps since last time.

Thanks Matt!

Well done am peeps!

The Z Press x10 (dumbbells)

5 sets

10-15-20-25×6 25×7

EMOTM for 6 minutes, complete 50 singles

With the remaining time in that minute, complete MAX burpees.

After the 6 minutes, rest 1 minute.

Then repeat

Score = 93

Need to practice doubles my singles as fast so I had a lot of burpee time.

50 synchro burpees With Baukje and 3 min wall sit

Z Press (dumbbells) X 10

25-30-35-40-45

WOD with 50 singles

30 burpees

Thanks for the class Mario!

mob wux1

the Z press x 10

with dumbell 5 set

15-20-25-30-35

EMOM for 6 min

complete 25 DU ( 50 S )

with remaining time in that min

complete max burpees

rest 1 min then repeat

111 rep

Z presses 5 sets of 10

40#

25 DUs then burpees if time permits

12 minutes

Total burpees = 7

Two rounds I did the double unders

The next closest was 17

Open Gym:

Death by Z-Press(x2)

= 7 rounds + 11/16 reps

used a pair of 25# DB

Mobility

WU x 1

Group WU + Mobility

The Z Press x10 (dumbbells)

5 sets

15-20-20-20-20#

EMOM for 6 minutes, complete 25 Double Unders

With the remaining time in that minute, complete MAX burpees.

After the 6 minutes, rest 1 minute.

Then repeat.

Score : around 20ish. It was a frustrating day…

The Z Press x10 (dumbbells)

5 sets

10-15-20-20-20#

EMOM for 6 minutes, complete 25 Double Unders

With the remaining time in that minute, complete MAX burpees.

After the 6 minutes, rest 1 minute.

Then repeat.

Round 1: 11-5-7-6-6-5 = 40

Round 2: 9-0-7-4-4-0 = 24

Total = 63 Burpees

That was so friggin’ hard! My DU’s fell apart in the 2nd round. Even with 2 rounds with zero burpees, I still managed a PR of 3 burpees over the last time it did this.

QOD – Definitely NOT this one. My fav was the running WOD with breaks in between (1600, 1200, 800, 400, 200, 100)

The Z Press x10 (dumbbells)

5 sets x 20#

WOD with Singles (x2)

Score = 41

The Z Press x10 (dumbbells)

5 sets

25-25-30-30-35#

EMOTM for 6 minutes, complete 25 Double Unders

With the remaining time in that minute, complete MAX burpees.

After the 6 minutes, rest 1 minute.

Then repeat.

Score = 46 (with singles x2)

The Z Press x10

5 sets 5-10#

EMOM x 6 min

25 double unders (50 singles)

* remaining time within that min MAX Burpees, after the 6 mins rest 1 min then repeat

Score total BURPEES – 46

Favorite workout I’ve done is Running 😁