Friday’s QOD

26
Feb

Friday’s QOD

Front Rack Step-ups
4 sets of 6 reps/leg
*do all steps on one side before switching

For quality
1 min each for 3 rounds
Leg Levers
Plank Marches
Bicycle Crunches
Hip Drops
Rest 1 min

21 Responses

  1. Front Rack Step-ups
    4 sets of 6 reps/leg
    *do all steps on one side before switching
    45 bar-65-75-85-95

    For quality
    1 min each for 3 rounds
    Leg Levers
    Plank Marches
    Bicycle Crunches
    Hip Drops
    Rest 1 min

    Fun ab workout!

    Merci Ingrid!

  2. Ryanne

    Front Rack Step-ups
    4 sets of 6 reps/leg
    *do all steps on one side before switching
    35,55,65,65

    For quality
    1 min each for 3 rounds
    Leg Levers
    Plank Marches
    Bicycle Crunches
    Hip Drops
    Rest 1 min

    Cheryl – i did these slow and of utmost quality just for you :p

  3. John Gunn

    Front rack step-ups @ 20″ box – 5 per leg alternating
    45 – 45 – 65 – 75

    1 min each for 3 rounds
    Leg Levers
    Plank Marches
    Bicycle Crunches
    Hip Drops
    Rest 1 min

    Score: swore less than Kevin.

    QOD – well, I have a dagger on my arm so…at least it’s not nothing.

  4. Catherine Wilson

    Front Rack Step-ups
    4 sets of 4 reps/leg

    15, 20, 25, 30

    For quality
    1 min each for 3 rounds
    Leg Levers
    Plank Marches
    Situps
    Hip Drops
    Rest 1 min

    Cash out = Dead fish pose.šŸ‘

    Sadly I’ll not survive as I’ve no tattoos.

  5. Kelly B

    Front Rack Step-ups
    4 sets of 6 reps/leg
    *do all steps on one side before switching
    35-45-50-55#

    For quality
    1 min each for 3 rounds
    Leg Levers
    Plank Marches
    Bicycle Crunches
    Hip Drops
    Rest 1 min

    Thanks Ingrid

  6. Jordan sanipass

    Front Rack Step-ups (20ā€)
    4 sets of 6 reps/leg
    *do all steps on one side before switching
    45#,65#,75#,80#

    For quality
    1 min each for 3 rounds
    Leg Levers
    Plank Marches
    Bicycle Crunches
    Hip Drops
    Rest 1 min

    Qod: Iā€™d use a tomahawk!

  7. Ang

    Front rack step ups
    4 sets x 5 reps/leg alternating
    15-20-25-30

    For Quality
    1 min leg levers
    1 min plank March
    1 min bicycle crunches
    1 min hip drops
    Rest 1 min

    Thanks Kevin šŸ¤§ lol

  8. Cheryl

    Front Rack Step-ups (purple)
    4 sets of 6 reps/leg
    *do all steps on one side before switching
    15# bar front rack -20-25-30#

    For quality (blue)
    1 min each for 3 rounds
    Leg Levers
    Plank Marches
    Bicycle Crunches
    Hip Drops
    Rest 1 min

  9. Christie Neate

    Front Rack Step-ups
    4 sets of 6 reps/leg
    *do all steps on one side before switching
    35# for all 4 sets …

    For quality
    1 min each for 3 rounds
    Leg Levers
    Plank Marches
    Bicycle Crunches
    Hip Drops
    Rest 1 min

    Ouch. I don’t think I did any movement for more than 20 seconds at a time šŸ˜
    Thanks Kevin!

  10. Fred

    ront Rack Step-ups
    4 sets of 6 reps/leg
    *do all steps on one side before switching
    95-115-125-135#

    For quality
    1 min each for 3 rounds
    Leg Levers
    Plank Marches
    Bicycle Crunches
    Hip Drops
    Rest 1 min

    One of those WODs… need to break up but every time I broke I felt like I could do one more. It’s a mental strength as much physical.

  11. Christie Neate

    Front Rack Step-ups
    4 sets of 6 reps/leg
    *do all steps on one side before switching
    35# for all sets on the black box, 16″ (I think)

    For quality
    1 min each for 3 rounds
    Leg Levers
    Plank Marches
    Bicycle Crunches
    Hip Drops
    Rest 1 min

    Ouch; I don’t think I did any movement for more than 20 seconds at a time.
    Thanks Kevin

  12. Laura

    Front Rack Step-ups
    4 sets of 6 reps/leg
    *do all steps on one side before switching
    35-45-50-55#

    For quality
    1 min each for 3 rounds
    Leg Levers
    Plank Marches
    Bicycle Crunches
    Hip Drops
    Rest 1 min

    Thanks Kevin

  13. Cheryl

    Front Rack Step-ups (purple)
    4 sets of 6 reps/leg
    *do all steps on one side before switching
    15 bar front rack, 20, 25, 30#

    For quality (blue)
    1 min each for 3 rounds
    Leg Levers
    Plank Marches
    Bicycle Crunches
    Hip Drops
    Rest 1 min

    Thanks Kevin!

  14. John Hunt

    Front Rack Step-ups
    4 sets of 6 reps/leg on 24ā€ box
    45-65-65-75

    For quality
    1 min each for 3 rounds
    Leg Levers
    Plank Marches
    Bicycle Crunches
    Hip Drops
    Rest 1 min

    Thanks Kevin!

  15. Neil

    Front Rack Step-ups
    4 sets of 6 reps/leg on 20ā€ box
    45-55-65-65

    For quality
    1 min each for 3 rounds
    Leg Levers
    Plank Marches
    Bicycle Crunches
    Hip Drops
    Rest 1 min

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