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520 Edinburgh Dr. Moncton, NB E1E 4C6

Friday’s QOD

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Deadlift
3 sets of 8 reps
Lift every 2 min

30 sec on/30 sec off for 16 rounds
SA KB Swings (50/35#)
Double Unders

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22 Responses to “Friday’s QOD”

  1. Warmup & Mobility

    DL x 8 (3 sets, lifting every 2 minutes)
    85(WU), 105, 125, 140

    WOD – Brown
    30 sec on/30 sec off
    SA KBS@ 35
    DUs

    KB(17, 16, 17, 18, 17, 18, 17, 17)
    DU (26, 31, 34, 31, 38, 27, 39, 32)

    PR 28 consecutive DUs…getting there!!

    Happy Friday.

  2. Warmup & Mobility

    DL x 5 (Testing instead of strength workout)
    (3 sets, lifting every 2 minutes)
    85(WU), 125# x 5, 150# x 5, 175# x 3

    WOD โ€“ (Orange)
    30 sec on/30 sec off
    RKBS@ 25#
    SUs

    RKBS(20, 20, 22, 22, 20, 21, 19, 20)
    SU (65, 66, 65, 60, 65, 66, 70, 65)

    Awesome workout!!!

    Thanks Ingrid!!!

    Have a great weekend everyone!!

  3. Warmup & Mobility

    DL x 8 (3 sets, lifting every 2 minutes)
    135(WU), 105, 125, 140

    WOD โ€“ Blue
    30 sec on/30 sec off
    SA KBS@ 40
    DUs

    KB(?, 17, 17, 17, 18, 18, 18, 17)
    DU (9, 6, 11, 12, 13, 10, 13, 17)

    As usual, I forget to count the first round and then see Jackie and Gab writing down their reps. :-p
    PR – did 11 in a row alternating singles and doubles.

    Thank you Mel for noticing my doubles and the encouragement.

    Thanks Ingrid.

  4. Deadlift
    3 sets of 8 reps
    Lift every 2 min

    Tested 75, put on 85 for round 1.
    85, 95, 110 ๐Ÿ˜Š

    30 sec on/30 sec off for 16 rounds
    KB Swings 25 for 1/2 then switched to 20
    Single unders

    Thanks Ingrid for doing the maths part

    Great way to end the week, 2 things leveled up!

    • Oh and for the peanut butter, it would have to be smooth. It’s not something I really enjoy eating.

  5. Deadlift
    3 sets of 8 reps
    Lift every 2 min
    5 x 125#, 6 x 140#, 7 x 145# (warm up) then 165# x 8 for 3 Sets (70%)

    30 sec on/30 sec off for 16 rounds
    SA KB Swings (35#)
    Single Unders

    Happy Friday!

    Thanks Kevin!

  6. Deadlift
    3 sets of 8 reps
    Lift every 2 min
    145-165-185#

    30 sec on/30 sec off
    16 rounds
    SA KB Swings (35#)
    Double Unders

    Didn’t keep score…RKBS were unbroken switching at 15 sec mark, DUs were broken lol

    Thanks Ingrid!

  7. Deadlift
    3 sets of 8 reps -145#
    Lift every 2 min

    30 sec on/30 sec off for 16 rounds
    SA KB Swings (50/35#) 18/18/18/18/18/18/19/19
    Double Unders 40/15/37/40/25/40/38/35

    Thanks Kevin

  8. Deadlift
    3 sets of 8 reps
    Lift every 2 min
    90 WU 110×6 130-130-130 x8

    30 sec on/30 sec off for 16 rounds
    SA KB Swings (50/35#)
    Singles

    SAKB swings 18-17-17-17-17-17-17-17=137
    Singles 66-74-80-77-76-76-80-80=609

    Total 746

    Thanks Kevin

  9. Deadlift, 3 sets of 8 reps, Lift every 2 min
    WU 70×5, 85×6, 95×7
    115×6 (couldnโ€™t hold on, too big a leap perhaps)
    105×8, 105×8

    30 sec on/30 sec off for 16 rounds
    SA KB Swings (35#): 17,17,16,18,17,18,18,18
    Single Unders: 78,75,69,75,83,90,80,70

    Strangely I loved this WoD. Fun & sweaty Friday!

    Thank you Kevin. TGIF & happy house hunting.

    QOD: I like both. If I really really really had to choose, itโ€™d be crunchy.

  10. Dead lifts x 8
    135-155-175
    WOD
    8 rounds of:
    30 sec SA Russian KBS 35#
    30 sec DU
    17-20
    16-29
    15-34
    16-30
    14-30
    15-30
    14-30
    15-37

    Lots of cardio this morning. 8 rounds felt like ALOT!

    Definitely smooth peanut butter ๐Ÿ˜‹ yum!

  11. Deadlift
    3 sets of 8 reps
    Lift every 2 min
    WU150-185-3 sets @ 235# (math was off… 75% should have been 255#)

    30 sec on/30 sec off for 16 rounds
    SA KB Swings (50/35#) – 18/round for all rounds
    Double Unders – average 25-35 per round… (1) round unbroken @ 48 reps

    QOD: Crunchy all the way!

  12. QOD: Smooth but natural ๐Ÿ˜‰

    Deadlifts 3 x 8 @ 255# … pain free!

    WOD:
    16 min (30 sec on/30 sec off) of:

    — R.KBS @ 50# (Total: 150… 19-ish per round)
    — Assault Bike Cals (Total: 72 Cals… 8 cal per round)

  13. QOD- NO PEANUT BUTTER!!!!!

  14. Deadlift
    Warm up
    185/235/255
    3 sets for 8 reps
    255#

    WOD
    17 single arm KBS 50#
    50 d.u.
    Kept this for all 8 Rds. All movements unbroken

  15. Deadlift
    3 sets of 8 reps
    Lift every 2 min
    285#

    30 sec on/30 sec off for 16 rounds
    SA KB Swings (50#)-17-17-18-18-17-18-18-18=141
    Double Unders -31-32-32-32-39-50-49-31=296
    Total–> 437

    Merci Ingrid!

  16. SA KB Swings at 30#: 15,16,13,16,16,15,10 (must have missed writing down one round?)
    Double Unders: 29,30,36,35,30,26,38,31

    Total Reps: 356

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