Friday’s QOD

23
Nov

Friday’s QOD

What’s a struggle that today’s kids will never know?

Bench Press
55×5
65×5
75×5
80×3
85×1+

3 rounds NFT:
10 Strict Dips (x2 Box/Paralettes)
10 Strict Pullups (pause ring rows – 2 sec)

*no mix grip or chinup grip
*cashout = class does 5 burpees for every instance of someone not using thumbs around on bench OR pullups

Amanda

16 Responses

  1. Melanie

    What’s a struggle that today’s kids will never know?
    Party lines

    Bench Press
    55×5 – 60#
    65×5 – 70#
    75×5 – 80#
    80×3 – 85#
    85×1 – 90#x6

    3 rounds NFT:
    10 Strict Dips (x2 Box)
    10 Strict Pullups (pause ring rows – 2 Sec)
    Clearly I didn’t listen to instructions well, I did 10 dips on the box, and 10 slow-ish ring rows each time..

    Jeana joined the crazy 7am crew with me
    Her new bench 1Rm is now 60#
    Her wrists were a but sore on the dips, so i lent her my wrist wraps ..
    She did 10 reps of each as well. 🤭

  2. Roxanne

    Bench Press
    80 x 5
    95 x 5
    110 x 5
    115 x 3
    125 x 2

    Thanks John for sharing the bench with me and doing the math!

    3 rounds
    20 box dips
    10 2 second pause ring rows

    Great to see the early risers at 6am!

  3. Mark

    Bench Press
    55×5
    65×5
    75×5
    80×3
    (85×1) (190# x 8)

    3 rounds NFT:
    10 Strict Dips (x2 Box)
    10 Strict Pullups (pause ring rows – 2 sec)

  4. Cheryl

    Bench Press
    40×5
    50×5
    55×5
    60×3
    65×5 (thank you for spotting & coaching Shane)

    3 rounds NFT:
    10 Strict Dips (x2 Box) + 5 with sandbag 😊
    10 Strict Pullups (pause ring rows – 2 sec)

    Thank you 6am-ers for using your thumbs. No burpee cashout today.

  5. Gabriel

    WUx1 + CS

    Bench Press
    95×5-110×5-128×5-136×3-145×7

    3 rounds NFT:
    10 Strict Dips with 20# vest
    10 Strict Pullups with 20# vest

    Thanks Shane!

    QOD: Blockbusters charges for not rewinding your VHS rentals 😛

  6. Heather B

    Bench Press
    75×5
    90×5
    105×5
    115×3
    120×1 (PR)

    3 rounds NFT:
    10 Strict Dips w/ box (thanks for form tips Matt!)
    10 pause ring rows – 2 sec (did 25 of the 30 reps with feet elevated)

    Thanks for the push on the bench Matt 😀

  7. Del

    What’s a struggle that today’s kids will never know? life without Google

    Bench Press
    55×5 135
    65×5 155
    75×5 175
    80×3 185
    85×1+ 205×4

    3 rounds NFT:
    10 Strict Dips (x2 Box/Paralettes) did 10 box dips
    10 Strict Pullups (pause ring rows – 2 sec) did ring rows

    Thanks Matt!

  8. Fred

    Bench Press – IRM @ 215#
    55×5 – 115#
    65×5 – 135#
    75×5 – 155#
    80×3 – 170#
    85×1+ – 180# (x8)… should have gone for the negative rep on my ninth to get most out of it

    3 rounds NFT:
    10 Strict Dips (x2 Box/Paralettes) – Used bars unbroken
    10 Strict Pullups (pause ring rows – 2 sec) – broken 6/5-2- and singles

    Tape deck eating your favorite album.

  9. Kevin

    QOD: Waiting for the radio DJ to stop talking before hitting record on your ghetto blaster.

    Bench
    115×5
    135×5
    155×5
    170×3
    180×4 (hamsting cramp)

    Ring Dips – UB
    Pullups – 9+1 / 6+4 / 10

    5 penalty burpees – thanks Josh!

  10. Aubrey

    Bench Press
    55×5 85
    65×5 95
    75×5 105
    80×3 115
    85×1+ 125*8

    5 strict dips on bars then 25 dips on box
    30 Pull ups with 2 second pause. These got hard fast. Thanks Matt

  11. Blake

    Bench Press
    110(5) – 130(5) – 150(5) – 160(3) – 170 (8)… hamstring cramped but I think I was done anyway.

    NFT
    3 Rounds of
    10 Strict Ring Dips
    10 Strict Pullups… ran out of time so did pause ring rows in last set

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