Friday’s QOD

15
Feb

Friday’s QOD

A criminal just broke into your house. The item to your right is your weapon. What is it?

Bench Press
65×5
75×5
85×3
90×2
95+

50 Wave-offs (4-count)
50 Hollow Angels (4-count)

Wave offs aka. Arm Haulers – lay on your belly, lift your legs and chest off the floor with your hands at your side. Bring your hands overhead, then back down to the hips, back up, back down – that’s 1 rep.
Hollow Angels – pretty much what it sounds like. Lay in a hollow position, and make snow angels. Up, down, up, down = 1 rep.

Or if counting is hard, touch your hips 100 times for each movement.

Chad

8 Responses

  1. Cheryl

    Bench Press (thx for sharing the bar Christina)
    55×5 WU 40#
    65×5 50#
    75×5 55#
    85×3 60#
    90×2 65#
    95+ 70# x2
    Engaging my legs more, thanks Shane!

    50 Wave-offs (4-count) – unbroken
    50 Hollow Angels (4-count) – bent kegs

    5:39

  2. Shawn Johnson

    Bench Press
    135×5
    145×5
    170×5
    190×3
    200×2
    215×1

    50 Wave-offs (4-count) 4 counts always mess me up
    50 Hollow Angels (4-count) Need to work on these..

    TIME: 5:17

  3. Gabriel

    WUx1 + CS

    Bench Press based on 180#
    95×5-115×5-135×5-155×3-162×2-171×2 reps

    50 Wave-offs (4-count) not easy
    50 Hollow Angels (4-count) easier

    TIME: 6ish

    Thanks Shane!

    Congrats Lynne on number 500!

  4. Del

    A criminal just broke into your house. The item to your right is your weapon. What is it? Coffee

    Bench Press
    65×5
    75×5
    85×3
    90×2
    95+
    125-155-175-205-225×1

    50 Wave-offs (4-count)
    50 Hollow Angels (4-count)

    Thanks Mario!

  5. Allyson

    Bench Press
    65×5 @ 70
    75×5 @ 80
    85×3 @ 95
    90×2 @ 100
    95+ @ 105 – I increased my numbers after last week and forgot what I was doing here. I got excited that I did it once (PR), but could have done another

    50 Wave-offs (4-count)
    50 Hollow Angels (4-count)

    Thanks Shane!

    Congrats Lynne on 500 classes!

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