Friday’s QOD

11
Sep

Friday’s QOD

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)

15 Responses

  1. Mario Arseneau

    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. Cheryl

    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. Mark

    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. Rémi F.

    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. Kelly B

    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. Kevin

    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. Ang

    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)
    🤢🤢🤢

  8. John

    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!

  9. Aubrey

    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

  10. Roxanne Chase

    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

  11. Gabriel

    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)

Leave a Reply