Friday’s QOD

29
Jun

Friday’s QOD

For those registered for the Hopper, what do you WANT to see come out of it?

There’s still time to register for the Anniversary party.

EMOM for 8 min
30 sec plank + 5 Deadlifts @ 50%

AMRAP for 6 min
10 Deadlifts (50%)
20 HR Pushups

Rest 3 min

AMRAP for 6 min
10 Burpees
20 Situps

Compare to March 13/17

JJ

22 Responses

  1. Mark

    Group WU & MOB

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 50% -135#

    AMRAP for 6 min
    10 Deadlifts (50%) – 135#
    20 HR Pushups

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps

    TOTAL: 204

  2. Kelly B

    Mobility + WU x 1
    Group WU + Mobility

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @105#

    AMRAP for 6 min
    10 Deadlifts @105#
    20 HR Pushups

    Total: 3 rounds + 10 deadlifts

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps

    Total: 4 rounds + 5 burpees

    Total: 225 (no PR but happy with it)

    Thanks Shane. Great job everyone!

  3. Janet

    Mobility + WU x 1
    Group WU + Mobility

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @105#

    AMRAP for 6 min
    10 Deadlifts @105#
    20 HR Pushups

    Total: 2 rounds + 12 pushups

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps

    Total: 4 rounds + 12 sit-ups

    Total: 224

    1. Del

      Thought you told me you were trying to keep up to me on situps but you were almost a whole round ahead! πŸ™‚ Well done!

  4. EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 135#

    AMRAP for 6 min
    10 Deadlifts @ 135#
    20 HR Pushups

    Total: 2 rounds + 3 pushups (= 73)

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Abmat situps

    Total: 2 rounds + 9 burpees (all situps unbroken) (= 69)

    Total: 172

  5. Del

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 50%
    215
    AMRAP for 6 min
    10 Deadlifts (50%) 215
    20 HR Pushups
    4 Rounds
    Rest 3 min
    AMRAP for 6 min
    10 Burpees
    20 Situps
    4 Rounds + 2 Burpees
    242 reps was 196 last time

    Thanks Shane!

  6. Remi F

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 50%
    165# (felt good)

    AMRAP for 6 min
    10 Deadlifts (50%) 165#
    20 HR Pushups
    3 rounds+10 DL

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps (with abmat)
    3 rounds+8 situps

    208 reps total. That was a sweat fest

  7. Gabriel

    WUx1 +CS

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 50%(mod to left leg box pistols)

    AMRAP for 6 min
    10 Deadlifts (50%) (mod to Goblet squats @ 45#)
    20 HR Pushups
    3 rounds + 11 HRPU

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps
    4 rounds + 8 Situps
    249 total reps

    Great job morning folks!

    Thanks Shane!

  8. francis landry

    Group WU & MOB

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 50% -225#

    AMRAP for 6 min
    10 Deadlifts (50%) – 225#
    20 HR Pushups

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps

    TOTAL: 190

  9. Gilles

    mob wux1
    EMOM
    30 sec plank +5 DL 155 #
    the duet
    AMRAP in 6 min
    10 deadlift 155#
    20 HR push up
    4 round 4 push up
    134 rep
    rest 3 min
    AMRAP 6 min
    10 burpees
    20 sit up abmat
    4 round
    120 rep
    total 254

  10. EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 50% = 75#

    AMRAP for 6 min
    10 Deadlifts (50%) – 75#
    20 HR Pushups

    Score: 70 reps

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps

    Score : 92 reps

    Total : 162. 5# and 25 rep PR from last time!!

  11. Roxanne

    EMOM 8 MINS
    30 sec plank + 5 deadlifts @ 145#

    AMRAP for 6 min
    10 Deadlifts 145#
    20 HR Pushups (from knees)
    3 rounds + 7 pushups

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps ABMAT
    3 rounds + 2 burpees

    199 reps

    Thanks Helen, Mario, and Steph for doing this in open gym with me!

  12. Amanda Beck

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 105#

    AMRAP for 6 min
    10 Deadlifts 105#
    20 HR Pushups from the knees

    3rounds

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps (abmat)

    2 rounds 3 burpees

    Score: 153

  13. Mike Moody

    Deadlift weight 215#

    WOD
    217 big boy reps. First round ok. Burpees in second round. … not so nice. More reps in first AMRAP 123 than second 94

  14. Aubrey

    mob wux1
    EMOM
    30 sec plank +5 DL 145 #
    the duet
    AMRAP in 6 min
    10 deadlift 145#
    20 HR push up
    4 rounds 1 dl
    121 rep
    rest 3 min
    AMRAP 6 min
    10 burpees
    20 sit up abmat
    3 rounds 10 burpees, 4 sit-ups
    104 rep
    total 225

  15. Christie Neate

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 50% (120#)

    AMRAP for 6 min
    10 Deadlifts (120#)
    20 HR Pushups
    3 + 5 DL = 95 Reps

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps
    2 + 15 Reps = 75 Reps

    170 Reps
    Big mistake was going first 20 HR pushups unbroken … 2nd AMRAP was slowwww.

  16. 30 sec plank + 5 Deadlifts @ 50% -195#

    AMRAP for 6 min
    10 Deadlifts (50%) – 195#
    20 HR Pushups

    2 rnds + 16 HRPU

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps

    3 rnds + 8 burpees

    TOTAL: 174

  17. Derek

    OG

    Ankle mobility 70kb
    Wrist mobility 95lb 2 min 115lb 2 min
    Squat holds 30 secs x 2

    Ring rips 5-4-3-2-1 unbroken ( moving to 6)

    Power clean 95-135-155-185-205

  18. Lisa

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 50% 65#

    AMRAP for 6 min
    10 Deadlifts (50%) 65#
    20 HR Pushups
    100 reps
    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 situps
    94 reps

    Total 194

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