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520 Edinburgh Dr. - Unit 2 Moncton, NB E1E 4C6

Friday’s QOD

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Have you ever picked up a hitchhiker?

EMOM for 5 min
5 Pause OHS w/ stick (3 sec)

Overhead Squat @ 70%
5-5-5

9-15-21 reps
OHS (95/65#/50%)
Ring Dips

Compare to Sept.8/15

Also check the compare link for a great explanation on why we train with percentages of our maxes.

Elba trying to convince her friend to join 😉

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11 Responses to “Friday’s QOD”

  1. EMOM for 5 min
    5 Pause OHS w/ stick (3 sec)

    Overhead Squat @ 70%
    5-5-5 – 95#

    9-15-21 reps
    OHS (95/65#/50%) – 95#
    Ring Dips – High Box Dips – feet back

    TIME: 5:42

  2. QOD: yes

    WOD: 35#, 20” box dips
    5:19

    Happy birthday coach Shane!!

  3. Overhead Squat
    5-5-5
    wu(45 – 65) 95#

    9-15-21 reps
    OHS (95/65#/50%) @80#
    Ring Dips Scaled to High Box Dips 30″ – feet forward

    TIME: 6:31

  4. WOD rx’d: 9:49

    21 second PR!

  5. EMOM for 5 min
    5 Pause OHS w/ stick (3 sec)

    Overhead Squat @ 70%
    5-5-5
    135-155-155-155-155 with Shane

    9-15-21 reps
    OHS (95/65#/50%)
    Ring Dips
    7:22 rx
    First two sets of ohs were unbroken and then i broke up the last set into 11-5-5
    ring dips I did sets of 3 until the last round…then i did singles
    I had a ton of wasted time on the ring dips…I should do these more often

  6. Overhead Squat @ 70%
    5-5-5
    All sets @ 75#

    9-15-21 reps
    OHS (95/65#/50%)
    Ring Dips
    Time: 6:50 @ 50#

  7. Overhead Squat @ 70%
    5-5-5
    All sets @ 110#

    9-15-21 reps
    OHS -85#
    Ring Dips

    Time–> 6:00 – PR of 5:41 from September 8, 2015
    Next time RX’d

    Thanks Shane!

  8. WOD as Rx’d
    7:28

  9. 8:20 rx

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