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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. Moncton, NB E1E 4C6

Friday’s QOD

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Movement Review

8 rounds each
40 sec on/20 sec off
SA Floor Press (50/35#) *Alt each round
Russian Twists
Alt. DB Snatch (50/35#)

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14 Responses to “Friday’s QOD”

  1. 8 rounds each
    40 sec on/20 sec off
    SA Floor Press (35#) *Alt each round
    Russian Twists 25# plate
    Alt. DB Snatch (35#)

    12-12-10-10-9-9-10-10 = 82
    16-16-17-18-18-18-18-20 = 141
    11-11-11-12-12-12-12-13= 94

    Total 317

  2. 8 rounds each
    40 sec on/20 sec off
    SA Floor Press *Alt each round
    40#- 14,14
    50#- 12,12,10,10,10,10
    Total 92

    Russian Twists-25#
    14,15,16,15,16,16,18,21= 131

    Alt. DB Snatch
    40#-14,14,16,16,16,16
    50#-12,14
    Total 118

    Total reps: 341

  3. 8 rounds each
    40 sec on/20 sec off
    1. SA Floor Press (30#) *Alt each round
    2. Russian Twists (25# plate)
    3. Alt. DB Snatch (30#)

    1. 13,13,14,13,14,14,15,15 = 111
    2. 20,20,20,20,20,20,20,22 = 162
    3. 12,12,10,12,10,10,10,12 = 88

    Total: 361

    Thanks Ingrid. Happy Friday 🙂

    QOD: All 3

  4. WOD @ Brown
    8 rounds each
    40 sec on/20 sec off
    SA Floor Press *Alt each round -50# DB
    10-10-9-9-9-9-9-10=75

    Russian Twists-25#
    20-20-20-20-20-22-24-28= 174

    Alt. DB Snatch -50# DB
    12-10-10-10-10-11-11-12=86

    Total reps: 335

    Merci Ingrid!

  5. 8 Rounds each 40 sec on/20 sec off
    -single arm floor press (25#)
    -Russian twist (10# plate)
    -alt. DB snatch (25#)

    17-15-14-12-13-11-12-13
    25-21-26-23-25-22-24-22
    9-9-9-9-9-9-9-9
    Total 367

    Thanks Kevin

  6. 8 rounds each
    40 sec on/20 sec off
    SA Floor Press (30#) *Alt each round
    Russian Twists 10#
    Alt. DB Snatch (30#)

    Didn’t keep track of reps; just tried to keep moving.
    Immediately regretted the 30# for the presses, ha-ha.

    Thanks Kevin and glad your hand is OK Ingrid!

  7. 8 rounds each
    40 sec on/20 sec off
    SA Floor Press (30#) *Alt each round
    Russian Twists 25# plate
    Alt. DB Snatch (30#)

    Floor Press was mostly 13/14 per round
    Russian Twists 25-23-20-20-20-20-20-20
    Snatch 11-12-12-12-12-12-11(putting on wrist wrap)-12

    Thanks Kevin!

  8. 8 rounds each
    40 sec on/20 sec off
    SA Floor Press 35# *Alt each round
    Russian Twists (2ct)
    Alt. DB Snatch 35#

    17/15/14/17/17/20/17/18
    29.5/26/22/24/22/25/26/23
    15/17/16/15/15/12/10/14

    Total 446.5

    Thanks Kevin!

  9. Friday WOD
    Db floor press 50#
    11/8/9/7/8/6/7/6 = 62

    Russian twists 25#
    24/22/22/22/22/22/23/23 = 180

    Alt db snatch. 50# Think I muscled everyone up….. I’ll feel that later
    13/12/12/12/12/12/13/13 = 99

    341 total

  10. 8 rounds each
    40 sec on/20 sec off
    SA Floor Press 35# *Alt each round
    Russian Twists (2ct) #25
    Alt. DB Snatch 35#
    Lots of reps lol!
    Sweaty mess thanks Kevin

  11. Test: 20min row
    4,560m
    Orange II

  12. Press with 35#

    R – 10/10/10/10
    L – 12/12/12/8

    RT with 25# plate

    28/31/30/26/25/26/23/26

    Snatch with 35#

    10/10/11/10/11/11/10/10

  13. 8 R – 40 sec on/20 sec off

    Single Arm Floor Press @ 15# (15 reps x 7 R), (17 reps x 1 R) – 122 reps
    Russian Twist @ 25# (18 reps x 7 R), (19 reps x 1 R) – 145 reps
    DB Snatch @ 20# (10 reps x 6 R), (11 reps x 2 R) – 82 reps

    Total reps 349

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