Friday’s QOD

28
May

Friday’s QOD

EMOM for 12 min

Min 1 – Max SA DB Burpee (R)

Min 2 – Max SA DB Burpee (L)

Min 3 – Rest

EMOM for 12 min

Min 1 – Max SA DB Push Press (R)

Min 2 – Max SA DB Push Press (L)

Min 3 – Rest

This is 2 EMOMs, back to back. The only rest between the sets is the 1 minute. Push hard on each movement!

13 Responses

  1. Rémi F.

    EMOM for 12 min. /w 35#

    Min 1 – Max SA DB Burpee (R): 13-11-11-10
    Min 2 – Max SA DB Burpee (L): 11-11-10-10
    Min 3 – Rest

    EMOM for 12 min

    Min 1 – Max SA DB Push Press (R): 17-18-20-21
    Min 2 – Max SA DB Push Press (L): 14-18-20-20
    Min 3 – Rest

    I wasn’t sure about the push presses… but next time I’ll try with the 40s.

  2. Kelly B

    EMOM for 12 min @ 25#

    Min 1 – Max SA DB Burpee (R)
    Min 2 – Max SA DB Burpee (L)
    Min 3 – Rest
    R: 15, 15, 15, 15
    L: 15, 15, 15, 15

    EMOM for 12 min @ 25#

    Min 1 – Max SA DB Push Press (R)
    Min 2 – Max SA DB Push Press (L)
    Min 3 – Rest
    R: 20, 20, 20, 22
    L: 20, 20, 20, 30

  3. Christie Neate

    EMOM for 12 min @ 25#

    Min 1 – Max SA DB Burpee (R)
    Min 2 – Max SA DB Burpee (L)
    Min 3 – Rest
    R: 15, 15, 15, 15
    L: 15, 15, 15, 15

    EMOM for 12 min @ 25#

    Min 1 – Max SA DB Push Press (R)
    Min 2 – Max SA DB Push Press (L)
    Min 3 – Rest
    R: 30, 30, 30, 30
    L: 30, 29, 29, 30

    Thanks Kevin!

  4. Amanda Hunt

    Mobility and Warm-up

    WOD (Orange/Blue)

    EMOM for 12 mins
    Min 1 – Max SA DB Burpee (R) (20#)
    Min 2 – Max SA DB Burpee (L) (20#)
    Min 3 – Rest

    15 – 10 – 10 – 10
    12 – 10 – 10 – 10

    Total Reps: 87

    EMOM for 12 mins
    Min 1 – Max SA DB Push Press (R) (20#)
    Min 2 – Max SA DB Push Press (L) (20#)
    Min 3 – Rest

    23 – 20 – 20 – 27
    20 – 20 – 20 – 24

    Total Reps: 174

    Thanks Ingrid!!

  5. John Hunt

    EMOM for 12 min (40#)
    Min 1 – Max SA DB Burpee (R)
    Min 2 – Max SA DB Burpee (L)
    Min 3 – Rest
    (12/11/13/12)
    (11/12/11/10)

    EMOM for 12 min (40#)
    Min 1 – Max SA DB Push Press (R)
    Min 2 – Max SA DB Push Press (L)
    Min 3 – Rest
    (16/20/20/20)
    (17/20/20/20)

    Total 245

    Thanks Kevin!

  6. Catherine Wilson

    Mobility and Warm-up

    WOD (Orange)

    EMOM for 12 mins
    Min 1 – Max SA DB Down Ups (R) (15lb)
    Min 2 – Max SA DB Down Ups (L) (15lb)
    Min 3 – Rest

    12 12 11 10
    10 10 10 10

    Total Reps: 185

    EMOM for 12 mins
    Min 1 – Max SA DB Push Press (R) (15lb)
    Min 2 – Max SA DB Push Press (L) (15lb)
    Min 3 – Rest

    20 20 20 23
    15 15 17 20

    Total Reps: 150

    Thanks Ingrid!!

  7. Audrey

    EMOM for 12 min @ 25#

    Min 1 – Max SA DB Burpee (R)
    Min 2 – Max SA DB Burpee (L)
    Min 3 – Rest
    R: 10, 11, 11, 11
    L: 10, 11, 11, 11
    Will have to aim for 12/min next time..

    EMOM for 12 min @ 25#

    Min 1 – Max SA DB Push Press (R)
    Min 2 – Max SA DB Push Press (L)
    Min 3 – Rest
    R: 25, 25, 25, 26
    L: 25, 25, 25, 26
    5 every 12 sec – might have been able to get 2-3 more reps per round

    My goal was to stay consistent throughout the rounds.

  8. Gabriel

    MOM for 12 min @ 40#

    Min 1 – Max SA DB Burpee (R)
    Min 2 – Max SA DB Burpee (L)
    Min 3 – Rest
    28-29-27-28

    EMOM for 12 min @ 40#

    Min 1 – Max SA DB Push Press (R)
    Min 2 – Max SA DB Push Press (L)
    Min 3 – Rest
    30-34-32-32

  9. Cheryl

    EMOM for 12 min (20# DB)
    Min 1 – Max SA DB Burpee (R) – 8/9/9/10
    Min 2 – Max SA DB Burpee (L) – 8/9/9/10
    Min 3 – Rest

    EMOM for 12 min (20# DB)
    Min 1 – Max SA DB Push Press (R) – 20/20/20/20
    Min 2 – Max SA DB Push Press (L) – 17/18/20/17
    Min 3 – Rest

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