Friday’s QOD

9
Oct

Friday’s QOD

Front Squat + S2OH
5+2 x 5 sets

21-15-9
Deadlift (95/65#)
Hang Power Cleans
Front Rack Lunges
Burpee Over Bar

20 Responses

  1. Jackie

    WU & Group WU

    FS+S2OH, 5+2, 5 Sets
    35(WU), 40, 45, 50, 55, 60

    WOD @ Purple Rep Scheme, Orange #
    21-15-9 @ 45#
    DL
    HPC
    FS
    Burpee Over Bar
    11:53
    Fun one!!

    QOD – I have levelled up on a few things since we last tested (API, Running, Squat Endurance), and hoping to see improvement in some of my lower levels such as lactic tolerance.

  2. Jordan Sanipass

    Front Squat + S2OH
    5+2 x 5 sets
    65#,95#,100#,105#,110#

    21-15-9 (purple)
    Deadlift (75#)
    Hang Power Cleans
    Front Rack Lunges
    Burpee Over Bar

    8:11

  3. Trent Washburn

    Opted for some leg mob

    21-15-9 with 35# dumbbell
    Deadlift
    Hang Power Cleans
    Lunges
    Burpee Over DB

    10:22

    QOD: With a recent bummed out knee, hoping to still get that Fran test to get the last level in, lactic tolerance.

  4. Gabriel

    Front Squat + S2OH
    5+2 x 5 sets
    95-105-115-120

    21-15-9 (Brown)
    Deadlift (95#)
    Hang Power Cleans
    Front Rack Lunges
    Burpee Over Bar

    Time–>7:46

    Merci Ingrid!

  5. Ang

    Front Squat + S2OH
    5+2 x 5 sets
    55-60-65-70-75

    21-15-9
    Deadlift (35#)
    Hang Power Cleans
    Front Rack Lunges
    Burpee Over Bar

    Orange weight
    Purple wod

    10:38

    Thanks Blake

  6. Cheryl

    Front Squat + S2OH
    5+2 x 5 sets: 35(WU), 40-45-50-55-60#

    21-15-9
    Deadlift (45#)
    Hang Power Cleans
    Front Rack Lunges (15# DBs) – shoulda used empty 35# bar (wasn’t thinking)
    15-12-9
    Burpee Over Bar
    Time 11:38

    Thank you Blake!

  7. Ryanne

    Front Squat + S2OH
    5+2 x 5 sets
    65#,75#,85#, 95#, 95#

    21-15-9
    Deadlift (95/65#) – brown
    Hang Power Cleans
    Front Rack Lunges
    Burpee Over Bar
    8:52

  8. John

    Front Squat + S2OH
    5+2 x 5 sets
    65-95-105-115-125

    21-15-9
    Deadlift 75#
    Hang Power Cleans
    Front Rack Lunges
    Burpee Over Bar

    12:46

    Thanks Blake!

  9. Andre Landry

    Front Squat + S2OH
    5+2 x 5 sets
    75 – 95 – 105 – 115 – 125

    21-15-9
    Deadlift 95# (Unbroken until the last one)
    Hang Power Cleans (11 + 9 + 1, don’t remember, 8 + 1)
    Front Rack Lunges (Unbroken)
    Burpee Over Bar (Slow but steady until last round then pushed)

    Looked at the bar for too long, can gain time by getting back to the bar faster.
    10:31

  10. Kevin

    Front Squat + S2OH
    5+2 x 5 sets
    95-135-155-175-195 (felt good)

    21-15-9
    Deadlift (95#)
    Hang Power Cleans
    Front Rack Lunges
    Burpee Over Bar

    9:32

    The burpees were so slow!

  11. Joe McSheffery

    Front Squat + S2OH
    5+2 x 5 sets
    65/75/95/105/105#

    21-15-9
    Deadlift (75#)
    Hang Power Cleans
    Front Rack Lunges
    Burpee Over Bar
    8:33
    Future self ad weight.

  12. Aubrey

    Front Squat + S2OH
    5+2 x 5 sets
    65/75/95/105/115/125

    21-15-9
    Deadlift (75#)
    Hang Power Cleans
    Front Rack Lunges were the worst!!!
    Burpee Over Bar
    11:33

  13. Kelly B

    Front Squat + S2OH
    5+2 x 5 sets
    45-65-75-80-85#

    21-15-9
    Deadlift (55#) Purple
    Hang Power Cleans
    Front Rack Lunges
    Burpee Over Bar
    Time: 8:33 (maybe could have gone with Brown)

  14. Elba

    Front Squat + S2OH
    5+2 x 5 sets
    85-95-105-115-125

    21-15-9
    Deadlift (65lbs)
    Hang Power Cleans
    Front rack lunges scaled to regular lunges (knee bothers me from time to time)
    15-12-9
    Burpee Over Bar
    Time 8:31

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