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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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Thrusters x3
Build to a heavy set

4-6 sets
8 Thrusters (heavy)
30s Max Bike/Row
*Rest up to 3 min between sets
*Thrusters must be unbroken

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22 Responses to “Friday’s QOD”

  1. Question of the day:
    Yes, Harley Davidson Dyna Wide Glide

  2. Strength
    Thrusters – Build to a heavy set
    WU: 35(5)-55(5)
    65(3)-75(3)-80(3)-85(3)-85(3)

    6 sets
    8 Thrusters 65#
    30s Max Cal Row (10-9-9-9-9-10)
    2 min rest first 3 rest
    2.5 mins last 2

    So much quad pain during for a Friday morning! 😛

  3. Thrusters x 5
    35-45-55-65

    5 Sets
    8 Thrusters
    30 seconds on assault bike for calories|: 7-5-5-5-5-6
    Oh…the leg burn on that bike
    Rest between each set was 2:45 to 3:00

  4. Mobility and Warm-up

    Strength – (Modified due to Injury)
    DB Front Rack Lunges 5 reps (2 ct)

    15#, 20# x 2 sets, 30# x 2 sets

    WOD – (Modified due to Injury)
    4-6 sets
    8 2ct DB Front Rack Lunges (20#)
    30 sec Max Bike

    Rest up to 3 mins between sets.
    Lunges must be unbroken.
    **18 min time cap

    6 Rounds completed in 17:45mins.
    Cals: 4.3 / 6 / 5.4 / 7 / 5.4 / 6.4

    Thanks Ingrid!!

    QOD: Yes I do have a motorcycle. I have a Harley Davidson Fat Boy!!!

  5. Thrusters x3
    55-65-75-85-85#

    4-6 sets
    8 Thrusters (55#)
    30s Max Bike
    *Rest up to 3 min between sets
    *Thrusters must be unbroken

    9 – 8 – 8 – 7 – 8 – 6 (w 1:30 rest)
    Thanks Kevin!

  6. My 100th Class.

    DB Thrusters x5
    12lb, x3 15lb x2

    5 sets
    8 Thrusters 15lb
    30s Max Row

    *Rest up to 3 min between sets
    *Thrusters must be unbroken

    Thanks Heather for setting the pace! And for Ingrid for a great class!

    6,7,6,6,8

    Yes I’ve a motorcycle, Madass 125, nice little red one.
    I tried on my motorcycle jacket from 1988 this past weekend, I can fit into it and zip it up!
    But I’m letting my 13 yr old niece use it instead.🙂

  7. Thrusters x3
    35# x 5
    55-75-85# x 3

    6 sets
    8 Thrusters @ 65#
    30 sec Max Row
    *Rest up to 3 min between sets
    *Thrusters must be unbroken

    R1:10 cal
    R2:10 cal
    R3:11 cal
    R4:11 cal
    R5:10 cal
    R6:10 cal

    Happy Friday!

  8. Thrusters x5
    45 – 65 – 75 – 80

    4-6 sets
    8 Thrusters 65#
    30s Max Row
    *Rest up to 3 min between sets
    *Thrusters must be unbroken

    5 sets completed, cal: 14 + 12 + 12 + 10 + 11 = 59

  9. Thrusters x5
    Build to a heavy set: 25-35-45-50#

    6 sets (18 min cap)
    8 Thrusters: 35#
    30s Max Row: 5/5/6/5/5/6 cals
    *Rest up to 3 min between sets: 90sec to 2 min rest
    *Thrusters all unbroken (next time 40# or 45#)

    TGIF. Thanks Kevin!

    • Note to self re: thrusters – hip extension prior to pressing up the bar. Really got a feeling for this today! 🤗

  10. Thrusters x5
    Build to a heavy set
    45-55-65-70-75

    4-6 sets
    8 Thrusters (55#)
    30s Max Row
    *Rest up to 3 min between sets
    *Thrusters must be unbroken

    5 sets with 2:30 min rest between
    9-8-9-8-9 calories burned

    Thanks Kevin

  11. Thrusters x3
    Build to a heavy set
    95-115-135-145-155#

    4-6 sets
    8 Thrusters (heavy) @ 125#
    30s Max Bike/Row
    *Rest up to 3 min between sets
    *Thrusters must be unbroken
    Score: 13/12/12/11/11 cals

  12. Strength
    Thrusters – Build to a heavy set
    55-75-85-95

    6 sets
    8 Thrusters 65#
    30s Max Cal Row (7-7-6-7-7-)
    2 min rest first 3 rest
    2.5 mins rest

  13. Thrusters x3
    Build to a heavy set
    85-105-115-125-135

    6 sets
    8 Thrusters (heavy) @ 95#
    30s Max Bike/Row
    *Rest up to 3 min between sets
    *Thrusters must be unbroken
    Score: 10/10/9/10/9/10 cals
    Thanks Kevin

  14. Thrusters x3
    65-75-95-105-115-125

    6 sets
    8 Thrusters 100#
    30s Max Row
    (Cals/round 16-17-14-14-11-12)

    Thanks Kevin!

  15. Thrusters x3
    75, 95, 105, 110,

    4-6 sets
    8 Thrusters 75#
    30s Max Row
    *Rest up to 3 min between sets
    *Thrusters must be unbroken

    6 sets completed, cal: 14 + 12 + 12 + + 11 + 11 + 11 = 71

    Thanks for the friendly race at the end Audrey. Have some work to do on my thrusters.

    Thanks Ingrid!

  16. Thrusters x3
    Build to a heavy set
    95-115-135-135-145

    6 sets
    8 Thrusters @ 95#
    30s Max Bike/Row
    *Rest up to 3 min between sets
    *Thrusters must be unbroken
    Score: 11/12/11/11/9/9 cals

  17. Strength
    Thrusters x3
    65#/95#/115#/135#/135#

    Wod
    8 Thrusters 100#
    Row for Cal (30s)
    16/15/14/13/10/14 =82

  18. Thrusters x3
    35# x 5
    55-70-85-90# x 3

    5 sets
    8 Thrusters @ 75#
    30 sec Max Row
    *Rest up to 3 min between sets
    *Thrusters must be unbroken
    8-9-9-9-9cal

    Discovered I’m just plain slow at thrusters lol.

    Thanks Kevin! That was tough.

  19. Strength
    Thrusters – Build to a heavy set
    65-85-95-115

    6 sets
    8 Thrusters 95#
    30s Max Cal Row (10-11-12-12-10-11)
    Went for each at 3, 6,9,and 12 (took about 1 min per round)

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