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520 Edinburgh Dr. Moncton, NB E1E 4C6

Friday’s QOD

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1 Power Clean + 2 Front Squats

Every 3 minutes for 5 rounds
15/12 Cal Row/Bike
50 Double Unders

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20 Responses to “Friday’s QOD”

  1. Warmup & Mobility

    Strength 2HPC + 2 FS
    35, 40 45, 50, 55, 55

    Asked my friend Gabe, judge of the open, to gauge my squat depth, ensure my elbows were up, and that I didn’t tip forward in my front squat. From teaching fundamentals this week, Coach Blake identified a few of these issues. If I want to teach and coach, I want to demonstrate excellent form. We are always students. Thanks for spotting me Gabe!

    5R
    12 Cal Row
    35 DUs

    Gasser!! Happy Friday. Thanks Ingrid.

  2. 1 PC+2 FS
    95-115-135-155-165-175-185

    Wod w/ 35 DUs
    The intent was to do 50… but my skipping sucked.

  3. 1 Squat Clean + 2 Front Squats
    55-75-90-95-100-105-115#

    Every 3 minutes for 5 rounds
    12 Cal Row (41 / 39 / 40 / 39 / 38 sec)
    35 DU / 75 SU
    Tried to do 35 DU (alt with SU) up to 2:30 of rounds 1 to 3 / SU on round 4 to catch my breath / 35 DU (alt) on round 5 ended @ 2:56
    As hard and frustrating as it was, I’m glad I tried the DU.

    Have a great week end!

  4. QOD: fortunately I don’t think I’m either, but if I had to choose one it would be really smart but boring

  5. 2 Power Clean + 2 Front Squats

    My HPC level is blue, so worked on form for FSQ as it’s still yellow.

    55lbs

    Every 3 minutes for 5 rounds (Orange)
    9 Cal Row
    50 Singles
    1:45,1:19, 1:24, 1:28, 1:16

    Thanks Ingrid!

    QOD:

    Neither, I like myself just the way I am 🙂

  6. 1 Power Clean + 2 Front Squats
    65-95-115-125-135-145#

    Really happy with this as I don’t know that I’ve tried to see how much weight I can clean. Need to start keeping better notes in my journal.

    Every 3 minutes for 5 rounds
    15 Cal Row
    35 DU / 75 SU

    32, 30, 20, 20, 34

    Worked on my DU and did as many as I could to the 2:30 min mark. Had to cap the 3rd and 4th round at 20 to get some more rest. Final round went till the buzzer. Hard to get started right after the rower, but was able to find a rhythm alternating singles and doubles. Happy to put 3-7 reps together before tripping up. 🙂

    32, 30, 20, 20, 34

    Thanks Ingrid.

  7. 1 Power Clean + 2 Front Squats
    55WU 65-75-80-85-90

    Every 3 minutes for 5 rounds
    15/12 Cal Row/Bike
    75 singles

    1:17
    1:22
    1:17
    1:32
    1:30
    (Kept catching my foot while skipping past 2 rounds)

    Thanks Kevin

  8. 1 Power Clean + 2 Front Squats
    55-60-65-65-65#
    Note to self: FS – faster on the up!

    Every 3 mins for 5 rounds
    9 Cal Row
    75 Single Unders
    Rowing: 44/44/43/41/40 sec
    Rounds: 1:30/1:23/1:24/1:19/1:22

    Really liked this one! TGIF Kevin.

  9. 1 Power Clean + 2 Front Squats
    WU95-135-160-185-195-200(failed… hyperextended wrist catching bar)

    Every 3 minutes for 5 rounds
    15/12 Cal Row/Bike
    50 Double Unders
    Times: 1:18 / 1:25 / 1:44 / 1:33 / 2:09

    Most rounds tripped once… last rounds was messy

  10. 1 Squat Clean + 2 Front Squats
    55-65-75-85-105-105#

    Every 3 minutes for 5 rounds
    9 Cal Bike
    50 Singles

    1:05-1:08-1:08-1:10-1:15
    Quickest Cal was 33 seconds, longest was 42.
    Thanks Kevin!

  11. 1 Squat Clean + 2 Front Squats
    135-155-165-175-185

    Every 3 minutes for 5 rounds
    15 Cal Row/Bike
    50 Double Unders
    1:30-1:24-1:39-1:39-1:33
    I have not been able to string more than 25 DU’s in a row of late. I blame the new shoes 😛

    Merci Ingrid!

  12. 1 power clean + 2 front squats
    95#/115#/135#/145#/155# at this point Kevin told me to bend my legs. This helped a lot. Did 155# 3 sets/ 170#pr. Felt really good

    E3mom
    15 cal row
    50 d.u
    1:06/1:06/1:27/1:40/1:43
    Didn’t have the lungs to keep my doubles strung together after round 2.

  13. 1 Power Clean + 2 Front Squats
    95-115-135-155-165

    Every 3 minutes for 5 rounds
    15 Cal Row/Bike
    75 Single Unders

    R1 1:45
    R2 1:50
    R3 1:19
    R4 1:21
    R5 1:30

    Thanks Kevin!

  14. QOD: I’ll take dumb but funny. I hear they give less shits and live longer…

    1 Power Clean + 2 Front Squats
    135-165-185-205-225

    Every 3 minutes for 5 rounds
    15/12 Cal Row/Bike
    50 Double Unders

    1:05
    1:05 (tripped once)
    1:01
    1:05
    1:00

    Pretty fun to push the pace on workouts like this.

  15. Squat cleans were so much fun!

    WOD: 12 cals on the rower with 50 doubles:
    1:20, 1:25, 1:33, 1:35, 1:40

  16. 1 clean 2 front squats
    135-155-185-205-225

    Wod with rower
    1:09
    1:21
    1:48
    1:40
    1:33

  17. 1 Power Clean + 2 Front Squats
    65-95-105-115-125-135

    Every 3 minutes for 5 rounds
    15 Cal Row
    75 Single Unders

    1:30?/1:20/1:23/1:25/1:24

  18. Hang Snatch
    5x85lbs
    5x85lbs
    5x95lbs

    Every 3 minutes for 5 rounds
    9 Cal Row/Bike
    40 singles

    1:00
    0:50
    0:50
    1:03
    0:55

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