Friday’s QOD

11
Dec

Friday’s QOD

Single Arm Z-Press x8/side
12 minutes to build

Every 3 min for 4 rounds
6 SA Renegade Rows (per side)
12 Burpee over DB
50 Double Unders

15 Responses

  1. Gabriel

    Single Arm Z-Press x8/side
    12 minutes to build
    30-30-30-30-30

    [email protected]
    Every 3 min for 4 rounds
    6 SA Renegade Rows (per side) 50#
    12 Burpee over DB
    50 Double Unders (last 2 DU’s Unbroken)

    Times were 1:27-1:27-1:14-1:13

    Merci Ingrid!

  2. Jordan Sanipass

    Single Arm Z-Press x8/side
    12 minutes to build
    30#,35#,40#,40#

    Every 3 min for 4 rounds
    6 SA Renegade Rows (per side) 40#
    12 Burpee over DB
    75 singles

    1:27, 1:25, 1:22, 1:16

  3. Rémi F.

    Single Arm Z-Press x8/side
    20-25-30-35-40 (failed at 6 on left side).

    WOD
    Every 3 min for 4 rounds
    6 SA Renegade Rows (per side) 40#
    10 Burpee over DB
    25 Double Unders

  4. Shane Hayes

    Seated Z press
    2 sets @ 30#, 4 sets @ 35#

    Wod
    Every 3 min for 4 rounds
    6 SA Renegade Rows (per side) @ 50#
    12 Burpee over DB
    50 Double Unders

    1:12, 1:20, 1:26, 1:28

    Burpees and skipping = nauseous …..
    Also trying to keep up with Kevin = nauseous

    Thanks Ingrid for a great class

  5. Kelly B

    Single Arm Z-Press x8/side
    15, 15, 20, 20, 20#

    Every 3 min for 4 rounds(Purple weight, Brown reps)
    6 SA Renegade Rows (per side) @30#
    12 Burpee over DB
    50 Double Unders

    Both calves started seizing up after the first round of skipping.

    Thanks Ingrid. Happy Friday everyone 😊

  6. Ryanne

    Single Arm Z-Press x8/side
    12 minutes to build
    15#, 20#, 25#, 25#, 30# (failled after 6 on left side )

    Every 3 min for 4 rounds – brown
    6 SA Renegade Rows (per side)
    12 Burpee over DB
    50 Double Unders
    35#

  7. Single Arm Z-Press x8/side
    12 minutes to build
    20-20-25-25-25#

    Every 3 min for 4 rounds [purple]
    6 SA Renegade Rows (per side) 30#
    12 Burpee over DB
    35 Double Unders

  8. Kevin

    QOD: White all the way

    Z-Press x8
    20-25-30-35-40

    WOD @ 50#
    1:16 (missed a DU)
    1:12 (did an extra burpee)
    1:12 (missed a DU)
    1:08 (clean round)

    Fun one!

  9. Fred

    Single Arm Z-Press x8/side
    12 minutes to build
    30-35-40-45 (failed)-40

    Every 3 min for 4 rounds
    6 SA Renegade Rows (per side)
    12 Burpee over DB
    50 Double Unders (only 3rd round I could not get to 50 DUs… wasn’t a great DU day but adjusted my hand position on my last set and got a 35 chunk in)

  10. Jeremy Mallais

    Seated Z press
    2 sets @ 25#, 3 sets @ 30#

    Wod
    Every 3 min for 4 rounds
    6 SA Renegade Rows (per side) @ 30#
    2 rounds – 10 Down up over DB
    2 rounds – 10 Burpees over DB
    50 Singles

    1:21, 1:21, 1:29, 1:17

  11. Joe McSheffery

    Z press 8x per arm.
    25/30/30/30/30/30

    WOD
    6 SA Renegade row 50# (each side)
    12 burpees over db
    50 d.u
    1:24 unbroken
    1:41
    1:55
    2:22

    Skips were getting sloppy.

  12. John Hunt

    Single Arm Z-Press x8/side
    30-30-30-30-30

    Every 3 min for 4 rounds
    6 SA Renegade Rows (per side) with 50#
    12 Burpee over DB
    50 single Unders
    1st 2 something
    2nd never looked
    3rd around 1:30
    4th 1:13

    Thanks Kevin!

  13. Elba

    Single Arm Z-Press x8/side
    12 minutes to build
    20-25-30-35-40(I was only able to do 7)

    Every 3 min for 4 rounds [purple]
    6 SA Renegade Rows (per side) 35lbs
    12 Burpee over DB
    75 singles
    All rds were finished around 1:40

  14. Kristen

    Every 3 min for 4 rounds [purple]
    6 SA Renegade Rows 2ct 25#
    12 Burpee over DB
    25 doubles (finally had a decent double day!)

    Didnt track my time, but was done with at least 30 seconds rest each round.

  15. Ingrid

    Single Arm Z-Press x8/side
    12 minutes to build
    15-20-25-25-25#

    Every 3 min for 4 rounds [purple]
    6 SA Renegade Rows (per side) 30#
    12 Burpee over DB
    50 Double Unders

    Thanks for a great class, Kevin!

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