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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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Strength Day!

Floor Press
4×10 reps

Bent Over Row
4×10 reps

100 Kickouts

Bonus cashout: 200 Flutterkicks

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15 Responses to “Friday’s QOD”

  1. Floor Press
    4×10 reps: 35-55-55-55#

    Bent Over Row
    4×10 reps: 35-45-50-55#

    50 Kickouts (Orange): 1:26

    Bonus cashout: 100 Flutterkicks (oops! Didn’t realize it was supposed to be 200).
    + 1 mile run

    TGIF Ingrid!

  2. Floor Press
    4×10 reps: 20# DB

    Bent Over Row
    4×10 reps: 20-25-30-35# DB

    100 Kickouts: 3:01

    Bonus cashout: 100 Flutterkicks (2CT)

    Thanks Julia

  3. Strength Day!

    Floor Press
    4×10 reps
    55-60-65-70

    Bent Over Row
    4×10 reps
    55-60-60-55

    50 Kickouts 2:36

    Bonus cashout: 200 Flutterkicks
    Total time 4:02

  4. Floor Press
    4×10 reps
    135# – 135# – 155# – 165#

    Bent Over Row
    4×10 reps
    95# – 95# – 115# – 125#

    100 Kickouts

    Bonus cashout: 200 Flutterkicks

  5. Floor Press
    4×10 reps
    95-115-130-140

    Bent Over Row
    4×10 reps
    95-115-115-115

    100 Kickouts
    200 Flutterkicks

    Total time 6:19

    Thanks Blake

  6. My holiday would require everyone to take their dog or cat or a dog or cat for a walk.

    Floor Press
    4×10 reps
    65/85/95/100. Kept light.

    Bent Over Row
    4×10 reps
    95/105/105/105

    100 Kickouts

    Bonus cashout: 200 Flutterkicks

    Total 5:07
    3:49 for kickouts.
    1:18 for flutterkicks.

    Ran 1 mile before warmup. 7 mins

  7. QOD: Being Awesome to Each Other

  8. Floor Press
    4×10 reps
    55-65-75(8)-65#

    Bent Over Row
    4×10 reps
    55-60-65-70#

    100 Kickouts
    Time: 3:10

    Bonus cashout: 200 Flutterkicks
    Thanks Ingrid!

  9. DB Floor Press x10
    50-60-65-65

    Single Arm Kneeling Row x10
    35-50-60-65

    100 kickouts – a long frigging time

    100 2ct Flutterkicks – fun!

  10. Floor press 4 x 10 reps
    95 – 135 – 155 – 165

    Bent Over row 4 x 10 reps
    95 – 105 – 115 – 125

    75 kickouts (blue)
    Time = 1:46

  11. Floor Press
    4×10 reps
    95-115-125-130

    Bent Over Row
    4×10 reps
    65-95-115-115

    100 Kickouts – 2:29

    Bonus cashout: 200 Flutterkicks

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