Friday’s QOD

17
Jan

Friday’s QOD

Crushed, cubes, or no ice in your drink?

Bench Press
60 & 70% x 5
80 & 85% x 3
90% x AMRAP

3 rounds of
500m row sprints
Rest 3 min between sets

Kinda compare to Feb.3/17

Jared

16 Responses

  1. Mark

    Bench Press
    60 & 70% x 5
    80 & 85% x 3
    90% x AMRAP – (210# x 4)

    3 rounds of
    500m row sprints – Did Bike…not the same…quads blasted.
    Rest 3 min between sets

  2. Bench Press x5 (first time benching since last January, stayed light and sets of 5)
    55 – 60 – 65 – 70 – 75
    Wrist was stiff but no pain. Had to widen my grip a little though.

    3 Rounds of 500m row sprints
    * 3 min between sets
    1:43.0 <– 1 sec PR!
    1:53.0
    1:54.6

    Going balls out the first set left me with nothing left the last 2…after finishing the final one, I stood close to the bathroom for a solid 5 minutes in case I had to make a run for it. Closest I've come to meeting Pukey ever.

  3. Cheryl

    QOD: No ice in my drink, please.

    Bench Press
    60 & 70% x 5 (50 & 60#)
    80 & 85% x 3 (68 & 72#)
    90% x AMRAP (77# x 1)

    3 rounds of
    500m row sprints
    Rest 3 min between sets
    2:32 – 2:28 – 2:29

    Looking forward to the rowing clinic on Sunday. Thanks for class Roxanne!

  4. Laura

    Bench Press
    60 & 70% x 5 (65-80#)
    80 & 85% x 3 (90-95#)
    90% x AMRAP (100# x 5)

    3 rounds of
    500m row sprints
    Rest 3 min between sets
    1:58-2:00-2:00

    Thanks Matt!

  5. Kelly B

    Bench Press
    60 & 70% x 5
    80 & 85% x 3
    90% x AMRAP
    65-75-85-95-105# (4)

    3 rounds of
    500m row sprints
    Rest 3 min between sets

    1:58-1:55-1:50

    Thanks Matt! Happy Weekend 🙂

  6. Jordan sanipass

    Bench Press based on 170#
    60 & 70% x 5 – 100#, 120# x 5
    80 & 85% x 3 – 135#, 145# x 3
    90% x AMRAP – 155# x 7

    3 rounds of
    500m row sprints
    Rest 3 min between sets

    1st round: 1:44.3 mins
    2nd round: 1:44.2 mins
    3rd round: 1:41.9 mins

  7. Craig Hatto

    Bench Press
    60 & 70% x 5
    80 & 85% x 3
    90% x AMRAP – (205# x 5)

    3 rounds of
    500m row sprints
    Rest 3 min between sets

    135.5, 139.2, 143.7

  8. Christie Neate

    Bench Press
    60 & 70% x 5
    80 & 85% x 3
    90% x AMRAP
    55-65-75-85# for 7 reps…
    Base numbers off 95# next week.

    3 rounds of
    500m row sprints
    Rest 3 min between sets
    2:20/2:16/2:19

    Definitely the worst rowing; probably since I began in 2014 😂 … but gotta re-start somewhere.

  9. Joe

    Bench Press
    60 & 70% x 5
    80 & 85% x 3
    90% x AMRAP 175 for 4.

    3 rounds of
    500m row sprints
    Rest 3 min between sets
    1:36.4, 1:44.0, 1:50.2

  10. Stacey Simpson

    Bench Press
    60 & 70# x 5
    80 & 85# x 3
    90# x AMRAP

    Janelle helped me on the last rep of 85# and I lost my confidence for the last set.

    3 rounds of
    500m row sprints
    Rest 3 min between sets

    Did 21 cals on the bike in 2:13
    500m row 2:12.7.
    Then held off pukie until I left 25+ minutes later.

  11. Jackie

    WU + Mob x 1
    Group WU + MOB

    Bench Press
    60(5), 70(5), 80(3), 85(3), 90%+
    40, 50, 55, 60, 65(5)

    3 R 500 M Row
    Rest 3 Min between rounds
    2:05.5
    2:09.4
    2:10.1

    Thanks Rocky!

  12. Melanie

    Bench Press 1rm 110
    60 & 70% x 5
    80 & 85% x 3
    90% x AMRAP
    65 – 75 – 85 – 95 – 100×7
    New 1Rm of 115 to take for a spin next time!

    3 rounds of
    500m row sprints
    Rest 3 min between sets
    2:05.7 – 2:07.4 – 2:06

    Open Gym
    Pendalay Rows 4×10
    65#

    Barbell Clean High Pulls 5×3 @120% of max lift
    140#
    Needs work, but cool!

  13. Gabriel

    Bench Press
    60 & 70% x 5
    80 & 85% x 3
    90% x AMRAP 155 for 5.

    3 rounds of
    500m row sprints
    Rest 3 min between sets
    1:41.2 – 1:51.7 – 1:44.7

  14. Samantha Both

    Bench press – 75/90/100/110/112 x 3. Struggled with these. Bicep tendon was unhappy.

    3 x 21 cal bike (1:34/1:32/1:42)

    Open gym

    Pendlay row 4 x 10 (75/80/80/85)

    Clean high pulls 3 x 5 @ 120% (175)

    2 x 10 GHD sit ups

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