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

Friday’s QOD

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Weightlifting testing points:
-Kettlebell Test: 70# x10; 45# x15
-Hang Power Clean: 135/90# x3
-Power Clean: 200/140# x1
*if test was previously completed, work on one of the following (as dictated by your level)
-3×15 KBS
-3×8 Hang Power Cleans (70%)
-3×3 Power Cleans (80%)
-Build to a heavy C&J

If you get finished early, try this WOD.

EMOM for 12 min
Min 1 – 100m Sprint
Min 2 – Max KBS/HPC
Min 3 – Rest

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12 Responses to “Friday’s QOD”

  1. Weightlifting:

    HPC up to 3 x 135#
    Power Cleans x 1: 155, 165, 175, 185 (failed 2 attempts).

    New level: Purple III

    EMOM for 12 min
    Min 1 – 100m Sprint
    Min 2 – Max HPC 95# (16, 13, 15, 13 reps).
    Min 3 – Rest

  2. Weightlifting:

    HPC up to 3 x 105
    Power Cleans x 1: 105, 110, 115 (failed 2 attempts got third )
    Did 3 sets of 3 more power cleans at 95#

    EMOM for 12 min
    Min 1 – 100m Sprint
    Min 2 – Max HPC 65# (22,20,18,17 reps)
    Min 3 – Rest

  3. Weightlifting testing points:
    3×3 Power Cleans (80%) = 105#
    Had time left so did 115 x 2 and 125 x 1 (didn’t feel great), then back down for 3×3 at 115#

    EMOM for 12 min
    Min 1 – 100m Sprint
    Min 2 – Max HPC
    Min 3 – Rest

    WOD at 55# – 20-17-20-21

    Thanks Kevin! Fun week!

  4. Hang Power Cleans 5 x 8 @ 85#

    EMOM 12 Min
    Min 1: 100m Sprints
    Min 2: Max HPC @ 55# (30, 30, 31, 32)
    Min 3: Rest

    Fun, thanks Ingrid! Happy Father’s Day to all the dads out there!

  5. PC #120
    WOD 94 HPC 60#

  6. Weightlifting – stayed at Blue 2
    HPC 70# x5

    EMOM for 12 min
    Min 1 100m sprint = 33/31/31/31
    Min 2 max HPC @ 50% (40#) = 21/23/20/19
    Min 3 rest

    Mucho gracious Blake!

  7. Weightlifting
    Snatch
    65-75-85-95-105(f)-105×1

    EMOM for 12 min
    Min 1 100m sprint
    Min 2 max HPC @ 50% (75#) = 18/19/18/17
    Min 3 rest

  8. Weightlifting:

    Power Cleans up to 125#. Was working on 130# but had to stop to start WOD. Need to try 130# again next time.

    EMOM for 12 min
    Min 1 – 100m jog (feet aren’t happy lately)
    Min 2 – Max HPC 65# (30-25-20-30 reps)
    Min 3 – Rest

    Head wasn’t into the WOD, could have pushed the middle rounds harder. Next time!

  9. Thrusters
    Warm them up.

    25-35-45
    Kept them light as right deltoid has been bothering me.

    15-12-9 reps
    Burpees
    Jumping Pullups (6″ above head, chin over bar) *Must be under 6 minutes.

    4:52
    Jumped the first set of 15 burpees in and out. Walked the rest. When Brad put up my bar I requested 6inches from my head for exactly this reason.

  10. Weightlifting:

    Power Cleans
    135-165..then the new reality kicked in…145-145-145-145

    EMOM for 12 min
    Min 1 – 100m Sprint (Racing speedy Jordan)
    Min 2 – Max HPC 75# (30,27,29,25 reps)
    Min 3 – Rest

    Merci Ingrid!

  11. Weightlifting
    Power cleans
    95 build up to 175 PR!!

  12. Weightlifting

    HPC 90×3 (PR) Purple 1
    Tried Power Clean 110×1 3 times but failed each time… I know I need to get under it

    EMOM for 12 mins
    Min 1 – 100 M sprint (36,31,34,32)
    Min 2 – Max HPC 55# (17,17,16,17)
    Min 3 – Rest

    Happy with my hang power clean. I wasn’t sure I could do the 90×3 but I did. Seriously a mind game 😁

    Thanks Blake

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