Friday’s QOD

6
Mar

Friday’s QOD

Today, we’re testing Aerobic Power Intervals. It looks like Fight Gone Bad, and it will feel like Fight Gone Bad, but it isn’t.

You’ll perform one of the following tests with the required standards:

3 rounds of:
1 min Wall Balls (14/10# @ 10/9′)
1 min Russian KBS (35/20#)
1 min Box Steps (20/16″)
1 min DB Push Press (25/15#)
1 min Down Ups
1 min Rest

3 rounds of:
1 min Wall Balls (20/14# @ 10/9′)
1 min Hang Power Clean (75/55#)
1 min Box JUMPS (24/20″ with step down)
1 min Push Press (75/55#)
1 min Burpees
1 min Rest

“But what if I can’t even do all the movements in the first one?”
-Just like always, we’ll scale movements accordingly. Worry pas. You will still be given credit for the Level Method for ALL the movements you can do to the standard.

If previously tested they can do the same format with different moves:
3 rounds of:
1 min of Pushups
1 min of Russian KBS
1 min of Burpees
1 min of Double Unders
1 min of Sit-ups
1 min of Rest

22 Responses

  1. Jeff Leger

    Pre WOD:
    50 Cal Assault Bike
    2000 m row
    50 T2B

    i
    3 rounds of:
    1 min of Pushups
    1 min of Russian KBS
    1 min of Burpees
    1 min of Double Unders
    1 min of Sit-ups
    1 min of Rest

    Rd 1 : 115
    Rd 2 : 118
    Rd 3 : 115

    Total : 348

    Post WOD:

    2000m Row
    50 Cal Assault Bike

    1. Jeff Leger

      Noon class

      3 rounds of:
      1 min Wall Balls (20/14# @ 10/9′)
      1 min Hang Power Clean (75/55#)
      1 min Box JUMPS (24/20″ with step down)
      1 min Push Press (75/55#)
      1 min Burpees
      1 min Rest

      265 reps

      Brown 1

  2. Cheryl

    API test
    3 rounds of:
    1 min Wall Balls (10# @ 9′) – first time using 10#
    1 min Russian KBS (20#)
    1 min Box Steps (16″)
    1 min DB Push Press (15#)
    1 min Down Ups
    1 min Rest

    330 reps
    ORANGE III
    All tests completed 😁

    Thanks Roxanne! Thank you for keeping count Christina. PR on wall balls for both of us.

  3. Mario Richard

    3 rounds of:
    1 min of Pushups
    1 min of Russian KBS (53#)
    1 min of Burpees
    1 min of Double Unders
    1 min of GHD Sit-ups
    1 min of Rest

    Rnd 1 : 32, 35, 15, 64, 18 (164)
    Rnd 2 : 30, 32, 15, 60, 17 (154)
    Rnd 3 : 30, 33, 13, 61, 16 (153)

    Total : 471

  4. Heather Skeard

    3 rounds of:
    1 min Wall Balls (14/10# @ 10/9′) – 27,22,23 reps
    1 min Russian KBS (35/20#) – 35,35,35 reps
    1 min Box Steps (20/16″) – 24,19,21 reps
    1 min DB Push Press (25/15#) – 40,28,33 reps
    1 min Down Ups – 20,16,18 reps
    1 min Rest

    Can’t do burpees or box jumps so did this one.

    Round 1 total = 146
    Round 2 total = 120
    Round 3 total = 130

    Total reps = 396 reps
    Orange 3 maxed out. Will test again when I’m not pregnant

  5. Stephdh120

    API

    3x
    1min WB (10#) 22/20/18
    1min Russian kbs (20#) 37/36/30
    1min box step up 20/19/18
    1min DB push press (15#) 20/20/18
    1min Downups 15/13/14
    1min Rest
    Total- 114/108/98= 320 (Orange 3)

  6. Kelly B

    3 rounds of:
    1 min of Pushups
    1 min of Russian KBS @35#
    1 min of Burpees
    1 min of Double Unders
    1 min of Sit-ups w/ab mat
    1 min of Rest

    Round 1: 148
    Round 2: 143
    Round 3: 136

    Total: 427

    Thanks Janelle!

  7. Jeff Leech

    API Test

    1 minute 20# wall balls 26 22 21
    1 minute HPC #75. 41 30 25
    1 minute box jumps 24”. 19 16 17
    1 minute push press #75. 33 24 20
    1 minute burpees 16 13 13
    1 minute rest.
    Totals 135+105+96=336

    Next time I think pacing might be a better idea 🤷‍♂️

  8. 3 rounds of:
    1 min of Pushups (24″ box-use 20″ next time)
    1 min of Russian KBS (20#-use 25# next time)
    1 min of Burpees (down ups)
    1 min of Double Unders (singles)
    1 min of Sit-ups
    1 min of Rest

    Rd 1 : 109
    Rd 2 : 137
    Rd 3 : 155

    Total : 401

  9. Leanne daigle

    3 rounds of:
    1 min Wall Balls (20/14# @ 10/9′)
    1 min Hang Power Clean (75/55#)
    1 min Box JUMPS (24/20″ with step down)
    1 min Push Press (75/55#)
    1 min Burpees
    1 min Rest

    201 reps
    Purple I
    Thanks Amanda! That was a very challenging wod….

  10. Frankie

    3 rounds of:
    1 min Wall Balls (20# @ 10′)
    1 min Hang Power Clean (75#)
    1 min Box JUMPS (24 ‘with step down)
    1 min Push Press (75#)
    1 min Burpees
    1 min Rest

    215 reps

  11. Daniel L Davey

    3 rounds of:
    1 min of Pushups
    1 min of Russian KBS
    1 min of Burpees
    1 min of Double Unders
    1 min of Sit-ups
    1 min of Rest

    Rd1-143
    Rd2-134
    Rd3-141
    Total- 418

  12. Aubrey

    3 rounds of:
    1 min of Pushups
    1 min of Russian KBS 53#
    1 min of Burpees
    1 min of Double Unders Singles
    1 min of Sit-ups
    1 min of Rest

    Rd1-178
    Rd2-192
    Rd3-180
    Total- 550
    Thanks Kevin

  13. Andre Landry

    3 rounds of:
    1 min Wall Balls (20# @ 10′)
    1 min Hang Power Clean (75#)
    1 min Box JUMPS (24 ‘with step down)
    1 min Push Press (75#)
    1 min Burpees
    1 min Rest

    260 reps

  14. Gabriel

    3 rounds of:
    1 min of Pushups
    1 min of Russian KBS (53#)
    1 min of Burpees
    1 min of Double Unders
    1 min of AbMat Sit-ups
    1 min of Rest

    Rnd 1 : 35, 33, 15, 60, 29 (172)
    Rnd 2 : 33, 33, 15, 51, 24 (156)
    Rnd 3 : 28, 33, 13, 53, 27 (154)

    Total : 482

  15. Samantha Both

    3 rounds of:
    1 min of Pushups (28/27/25)
    1 min of Russian KBS — Split between one arm and two because my forearm was sore (31/31/32)
    1 min of Burpees (14/14/14)
    1 min of Double Unders (24/18/14)
    1 min of Sit-ups (33/32/31)
    1 min of Rest

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