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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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Bent Over Row
5×8 reps w/ 3 sec negative

Press
5×8 reps w/ 3 sec negative

For quality
4 rounds
20 Shoulder Taps (2-ct)
20 Leg Levers
20 Grasshoppers (2-ct)

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15 Responses to “Friday’s QOD”

  1. Bent Over Row 5×8 reps w/ 3 sec neg.
    65-95-95-95-95#

    Press 5×8 reps w/ 3 sec neg.
    45-65-80-95-95#

    For quality
    4 rounds
    20 Shoulder Taps (2-ct)
    20 Leg Levers
    20 Grasshoppers (2-ct)

  2. Bent Over Row
    5×8 reps w/ 3 sec negative: 35-40-45-50#

    Press
    5×8 reps w/ 3 sec negative: 35-45-45-45#

    For quality (YES!) – Blue
    4 rounds
    20 Shoulder Taps (2-ct)
    20 Leg Levers
    20 Grasshoppers (2-ct)

    FQ – my fav!
    Thanks Ingrid

  3. Bent Over Row
    5×8 reps w/ 3 sec negative
    95# – 95# – 125# – 135# – 135#

    Press
    5×8 reps w/ 3 sec negative
    75# – 75# – 85# – 95# – 105#

    9 minutes of rowing to go easy on the back.

  4. Bent Over Row
    5×8 reps w/ 3 sec negative
    45-75-85-95-105#

    Press
    5×8 reps w/ 3 sec negative
    45-65-75-85-95 (had to break-up the last set)

    For quality
    4 rounds
    20 Shoulder Taps (2-ct)
    20 Leg Levers
    20 Grasshoppers (2-ct)

  5. Bent Over Row
    5×8 reps w/ 3 sec negative
    35-45-55-65-75#

    Press
    5×8 reps w/ 3 sec negative
    35-45-45-45-55#

    For quality
    4 rounds
    20 Shoulder Taps (2-ct)
    20 Leg Levers
    20 Grasshoppers (2-ct)

    Time: 6:47

    Thanks Ingrid. Happy Friday 🙂

  6. Bent Over Rows x8 (wasn’t sure how these would go…back hasn’t been great)
    45-65-75-85-95

    Press x8
    65-75-80-80-80 (these got HARD)

    For quality
    4 rounds
    20 Shoulder Taps (2-ct)
    20 Leg Levers
    20 Grasshoppers (2-ct)

    Every movement was unbroken, even though I didn’t want to 🙂

  7. 70 lbs row

  8. Bent Over Row
    5×8 reps w/ 3 sec negative
    35-55-60-60-60
    Press
    5×8 reps w/ 3 sec negative
    35-45-45-45-45

    For quality
    4 rounds
    20 Shoulder Taps (2-ct)
    20 Leg Levers
    20 Grasshoppers (2-ct)
    🤢🤢🤢

  9. Bent Over Row
    5×8 reps w/ 3 sec negative
    35-65-75-95-105

    Press
    5×8 reps w/ 3 sec negative
    45-65-75-75-75

    For quality
    4 rounds
    20 Shoulder Taps (2-ct)
    20 Leg Levers
    20 Grasshoppers (2-ct)

    Everything was unbroken except the second round of grasshoppers.

    Thanks Kevin!

  10. Bent Over Row
    5×8 reps w/ 3 sec negative
    45-55-65-75-75

    Press
    5×8 reps w/ 3 sec negative
    45-55-55-60-60

    For quality
    4 rounds
    20 Shoulder Taps (2-ct)
    20 Leg Levers
    20 Grasshoppers (2-ct)

    Everything was unbroken

  11. Bent over row x 8 with 3 sec negative
    35-45-50-55-55

    Press x 8 with 3 sec negative
    35-45-50-50-50

    4 rounds for quality
    15 shoulder taps from knees
    15 leg levers
    15 grasshoppers

  12. Bent Over Row
    5×8 reps w/ 3 sec negative
    65-75-80-85-95#

    Press
    5×8 reps w/ 3 sec negative
    65-95-65-65×7

    For quality Purple
    4 rounds
    20 Shoulder Taps (2-ct)
    20 Leg Levers
    20 Grasshoppers (2-ct)

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