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Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

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

Friday’s QOD

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The Level Method – What have you learned and how will it affect your fitness goals in the coming months?

Bent Over Row x8 w/ 3 sec pause
4 sets building

AMRAP in 12 min
10 Front Rack Lunges (75/55#)
15 Situps
20 Floor Jacks

Wendy

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16 Responses to “Friday’s QOD”

  1. Bent Over Row x 8 w/ 3 sec pause
    95# – 115# – 125# – 135#

    AMRAP in 12 min
    10 Front Rack Lunges – 65#
    15 Situps
    20 Floor Jacks

    TOTAL: 5 Rounds

  2. Bent Over Row x8 w/ 3 sec pause
    4 sets building: 35-45-45-45#

    AMRAP in 12 min
    10 DB Front Rack Lunges (10#s)
    15 Situps (abmat)
    20 Floor Jacks
    = 6 rounds + 2 DB FR lunges

    Merci Ingrid!

  3. Bent Over Row x8 w/ 3 sec pause
    4 sets building
    65/95/105/105#

    AMRAP in 12 min
    10 Front Rack Lunges (75#)
    15 Situps
    20 Floor Jacks

    7 Rds 7 situps.

  4. Bent Over Row x8 w/ 3 sec pause
    4 sets building
    65, 65. 75, 80

    AMRAP in 12 min purple
    10 Front Rack Lunges 55#
    15 Situps
    20 Floor Jacks

    8 rounds plus 22 reps

  5. 61 Birthday Burpees for Jackie! Happy Birthday 🙂

    Bent Over Row x8 w/ 3 sec pause
    4 sets building
    35-45-55-65#

    AMRAP in 12 min
    10 Front Rack Lunges (55#)
    15 Situps
    20 Floor Jacks

    Total: 8 rounds + 13 reps

    Thanks Ingrid! Happy Weekend 🙂

  6. Bent Over Row x8 w/ 3 sec pause
    4 sets building
    65-75-85-95

    AMRAP in 12 min
    10 Front Rack Lunges 45
    15 Situps
    20 Floor Jacks

    6 rounds+10 FS

  7. Row test instead of WOD
    20 min row= 4411m

  8. Bent Over Row x8 w/ 3 sec pause
    4 sets building: 65-85-95-110

    AMRAP in 12 min
    10 Front Rack Lunges (75#)
    15 Situps
    20 Kick outs

    5 Rounds + 11 reps

    Thanks Blake

  9. 61 Birthday Burpees for Jackie! Happy Birthday 🙂

    Bent Over Row x8 w/ 3 sec pause
    4 sets building
    65-70-75-80

    AMRAP in 12 min
    10 Front Rack Lunges (75#)
    15 Situps (with abmat)
    20 Floor Jacks

    Total: 8 rounds + 28 reps

    Merci Ingrid!

  10. 61 B Burpees for Jackie Happy Birthday
    bent over row
    4 set 65#
    AMRAP in 12 min
    10 front rack lunges 65#
    15 sit up
    20 floor jack
    7 round

  11. Bent Over Row x8 w/ 3 sec pause
    4 sets building
    65#, 95#, 100#, 105#

    AMRAP in 12 min – blue
    10 Front Rack Lunges (65#)
    15 Situps
    20 Floor Jacks

    8 rds + 24 reps

  12. Bent Over Row x8 w/ 3 sec pause
    65 – 95 – 105 – 105

    AMRAP in 12 min
    10 Front Rack Lunges 75#
    15 Situps
    20 Floor Jacks

    8 rounds plus 1 lunge

  13. Bent Over Row x8 w/ 3 sec pause
    4 sets building
    35# – 40# – 45# – 50#

    AMRAP in 12 min
    10 Front Rack Lunges (35#)
    15 Situps
    20 Floor Jacks

    Lost count…. I think I had 10 floor jacks left in the 6th round?

  14. Bent over row x8
    4 sets building
    15, 35, 40, 45
    AMRAP in 12 mins
    10 front rack lunges (35#)
    15 butterfly sit ups
    20 floor jacks
    5 rounds plus 10

  15. Bent Over Row x8
    55-65-70-75

    Amrap 12 Min
    10 Front Rack Lunges (35#)
    15 Situps
    20 Floor Jackets
    6 rounds + 12 situps

  16. Bent over row — 65/70/75/75

    WOD @ 55# — 8 + 5 sit ups.

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