Friday’s QOD

14
Aug

Friday’s QOD

Single Arm Press (DB/KB)
10-8-5-3 reps per side

50 Single Arm KB Swings
50 Box Steps with KB
50 Single Arm Swings

20 Responses

  1. Amy Hogan

    Single Arm Press (DB)
    10-8-5-3 reps per side
    20-25-30-35

    WOD:
    50 Single Arm KB Swings (35$)
    50 Box Steps with KB (20″)
    50 Single Arm Swings

    Time: 7:03

  2. Ryanne

    Single Arm Press (DB/KB)
    10-8-5-3 reps per side
    20-25-30-35#

    50 Single Arm KB Swings
    50 Box Steps with KB
    50 Single Arm Swings

    Time 6:50

  3. Gabriel

    Single Arm Press (KB)
    10-8-5-3 reps per side
    30-35-40-40(L)-45(R)

    WOD Purple with 40# KB
    40 Single Arm KB Swings
    50 Box Steps (24in) with KB
    40 Single Arm Swings

    Time–> 6:08

    Thanks Kevin!

  4. Mark

    Single Arm Press (DB/KB)
    10-8-5-3 reps per side
    35# – 40# – 45# – 50#

    50 Single Arm KB Swings – 35#
    50 Box Steps with KB
    50 Single Arm Swings

    TIME: 7:00

  5. John Gunn

    Single Arm DB Press
    10-8-5-3 reps
    25 – 25 – 30 – 30

    40 Single Arm KB Swings 35#
    40 Box Steps 20″
    40 Single Arm KB Swings

    5:27

    That went MUCH faster than I expected, swings done unbroken (passed between hands every 10 reps), and steps done in sets of 10, with no more than 5 seconds rest between.

  6. Janet Sommerville

    Single Arm Press (DB/KB)
    10-8-5-3 reps per side
    25,25,30,30#

    50 Single Arm KB Swings 35#
    50 Box Steps with KB 20#
    50 Single Arm Swings 35#
    7:06

    My hips today didn’t want step ups with 35# today damn Karen.

    9 more classes !!

  7. John

    Single Arm Press 40# DB
    10-8-5-3 reps per side

    50 Russian KB Swings
    50 Box Steps with KB 24”
    50 Russian KB Swings

    Time 8:45

    I was supposed to use 40# for the WOD, but since all of the 40# KB where taken, Blake gave me the 45 pounder.

    Thanks Blake!

  8. Ang

    Single Arm Press (DB/KB)
    10-8-5-3 reps per side

    40 Single Arm KB Swings
    50 Box Steps with KB @ 20”
    40 Single Arm Swings
    Purple Wod 25# KB for all
    Time 6:13

  9. Stephdh120

    Single arm press (kb/db)
    10-8-5-3
    10#-15#-20#-25#

    Wod blue
    50 Russian kbs (25#)
    40 box step up(20″)
    50 Russian kbs
    Time- 6.55

  10. Joe McSheffery

    Single Arm Press (DB/KB)
    10-8-5-3 reps per side
    40$

    50 Single Arm KB Swings 40#
    50 Box Steps with KB 24″
    50 Single Arm Swings 40#

    5:53. First 10 kbs I thought were overhead. Thanks Blake for not letting me do that the entire workout

  11. Cheryl

    Single Arm Press (DB)
    10-8-5-3 reps per side
    15-20-20-20# (left arm didn’t want to go past 20#)

    Blue WOD
    50 Russian KB Swings (25#)
    50 Box Steps with KB (20”)
    50 Russian KB Swings (25#)
    Time 5:53 (all unbroken)

    Warmup: 1 mile run
    Cashout: 50 single leg glute bridge

  12. Andre Landry

    Single Arm Press (DB/KB)
    10-8-5-3 reps per side
    30-35-40-50
    Had to break the left arm at 50

    40 Single Arm KB Swings
    50 Box Steps with KB
    40 Single Arm Swings

    5:52 at 40#

  13. Kelly B

    Single Arm Press (KB)
    10-8-5-3 reps per side
    15-20-25-30#

    50 Single Arm KB Swings @ 35#
    50 Box Steps with KB @ 35#
    50 Single Arm Swings

    Time: 7:22 (I think…didn’t write it down)
    My legs were soooo sore, those steps up took forever.

    Thanks Kevin.

    QOD: Yes, we are still together LOL

  14. Trent Washburn

    Single Arm Press (KB #45)
    10-8-5-3 reps per side

    Weight Blue lvl / reps Brown lvl
    50 Russian KBS
    50 Box Steps with KB
    50 Russian KBS

    time = 6:56

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