Friday’s QOD

5
Mar

Friday’s QOD

Practice SA Devils Press

AMRAP in 16 min
8 SA Devils Press/side (35/25#)
16 Weighted Box Steps (24/20”)

Cashout
6 min for quality
20 Bird Dogs (single count)
20 sec Glute Bridge Hold

16 Responses

  1. Jordan Sanipass

    Practice SA Devils Press
    25#,35#

    AMRAP in 16 min
    8 SA Devils Press/side (35#)
    16 Weighted Box Steps (24”)
    5 rounds + 7 left side devil press

    Cashout
    6 min for quality
    20 Bird Dogs
    20 sec Glute Bridge Hold

    3 rounds + 11 bird dogs

    1. Jordan Sanipass

      QOD: I used to wear my clothes backwards like kriss kross and cut lines on my eyebrows. Lol. No pictures thou!

  2. David Wiens

    Practice SA Devils Press

    AMRAP in 16 min
    8 SA Devils Press/side (25#)
    16 Weighted Box Steps (24”)
    5 rounds + 6 right side devil press

    Cashout
    6 min for quality
    20 Bird Dogs
    20 sec Glute Bridge Hold

  3. Catherine Wilson

    AMRAP in 16 min (yellow)
    12 Down Ups
    16 Box Steps (12″ – 16″)

    6 rounds + 6 DU

    Cashout
    6 min for quality
    20 Bird Dogs
    20 sec Glute Bridge Hold

    Thanks Kevin for the sneaky box upsize!

  4. Practice SA Devils Press
    30,35

    AMRAP in 16 min
    8 SA Devils Press/side (35#)
    16 Weighted Box Steps (24”)
    6 rounds + 3 left side devil press

    Cashout
    6 min for quality
    20 Bird Dogs
    20 sec Glute Bridge Hold

    2 rounds + 2 bird dogs

    Thanks Kevin!

  5. Laura

    Practice SA Devils Press

    AMRAP in 16 min
    8 SA Devils Press/side (25#)
    16 Weighted Box Steps (20”)

    5rounds + 4 step ups

    Cashout
    6 min for quality
    20 Bird Dogs
    20 sec Glute Bridge Hold

    Thanks Ingrid!

  6. Fred

    AMRAP in 16 min
    8 SA Devils Press/side (50/35#) – Used 35#
    16 Weighted Box Steps (24/20”)
    Score: 4 rounds + 12 devil press

    Note: Felt sluggish today, fatigue from the week maybe.

    Cashout
    6 min for quality
    20 Bird Dogs
    20 sec Glute Bridge Hold

  7. Blake

    AMRAP in 16 min (modified)
    — 8 SA Devils Press/side (down-up to D-Press)
    — 16 Weighted Box Steps (Left leg 18″, Right Leg 12″)

    5 rounds + 2 Presses

    Did the bird-dog thing for 2 or 3 rounds.

    Thanks Coach Ingrid!

  8. Jackie

    Warmup & Mobility

    AMRAP 16 Minutes – Blue
    8 Devils Press/ Side @ 15#
    16 Weighted Step Ups 20”

    4R, 8 Step Ups

    Not feeling 100% today, just an off day. Still happy to get to the nooner for this one. Thanks Ingrid!

  9. John Hunt

    AMRAP in 16 min
    8 SA Devils Press/side 35#
    16 Weighted Box Steps 24”

    5 Rounds + 13 DP

    Cashout
    6 min for quality
    20 Bird Dogs (single count)
    20 sec Glute Bridge Hold

    Thanks Kevin!

  10. Leanne daigle

    Practice SA Devils Press

    AMRAP in 16 min
    8 SA Devils Press/side (20#)
    16 Weighted Box Steps (20”/20#)

    4 rds plus 8 SA press each side

    Cashout
    6 min for quality
    20 Bird Dogs (single count)
    20 sec Glute Bridge Hold

    Thanks Julia! Great to work out “sweaty” on a Friday!

  11. Cheryl

    Practice SA Devils Press: 10-15# DB

    AMRAP in 16 min (Blue)
    8 SA Devils Press/side (15#)
    16 Weighted Box Steps (20”)
    >> 4 rounds + 8 SADP/side + 1 WBS

    Cashout
    6 min for quality
    20 Bird Dogs (single count)
    20 sec Glute Bridge Hold
    >> 3 rounds

  12. Stacey Simpson

    Practice SA Devils Press: 15 – 20# DB

    AMRAP in 16 min (Purple)
    8 SA Devils Press/side (20#)
    16 Weighted Box Steps (20”)
    >> 3 rounds + 5 right SADP

    Cashout
    6 min for quality
    20 Bird Dogs (single count)
    20 sec Glute Bridge Hold
    >> 3 rounds

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