Friday’s QOD

11
Jun

Friday’s QOD

AMRAP in 18 min

6 Burpee Box Jumps

9 Bent Over Rows (65/45#)

12 Push Press (65/45#)

Accessory

3 sets

10 Box Dips

10 Plank Switches

20 sec Side Plank (R)

20 sec Side Plank (L)

16 Responses

  1. Christie Neate

    AMRAP in 18 min
    6 Burpee Box Step Ups
    9 Bent Over Rows (35#)
    12 Push Press (35#)

    Rounds – I think 10R and 2 Burpee Box Step Ups

    Accessory

    3 sets
    10 Box Dips *bent knee 20″
    10 Plank Switches
    20 sec Side Plank (R)
    20 sec Side Plank (L)

    Thanks Kevin!

  2. Audrey

    AMRAP in 18 min
    6 Burpee Box Step Ups
    9 Bent Over Rows (45#)
    12 Push Press (45#)
    11 Rounds + 6 +9 (1m27s to 1m40s)

    Accessory 3 sets
    10 Box Dips
    10 Plank Switches
    20 sec Side Plank (R)
    20 sec Side Plank (L)

    Merci Ingrid!

  3. Ang

    AMRAP in 18 mins
    6 burpee box jumps (20”)
    9 bent over rows (45#)
    12 push press (45#)
    8 rounds plus 4 box jumps plus 1 burpee

    Accessory 3 sets
    10 box dips
    10 plank switches
    20 secs side plank (R)
    20 secs side plank (L)

    Thanks Kevin

  4. John Hunt

    AMRAP in 18 min
    6 Burpee Box Jumps 24”
    9 Bent Over Rows 65#
    12 Push Press 65#

    10 Rounds + 4 BBJ

    Accessory
    3 sets
    10 Box Dips
    10 Plank Switches
    20 sec Side Plank (R)
    20 sec Side Plank (L)

    Thanks Kevin

  5. Laura

    AMRAP in 18 min
    6 Burpee Box Step Ups
    9 Bent Over Rows (45#)
    12 Push Press (45#)
    11 Rounds + 3BBJ

    Accessory 3 sets
    10 Box Dips
    10 Plank Switches
    20 sec Side Plank (R)
    20 sec Side Plank (L)

  6. Kelly B

    AMRAP in 18 min
    6 Burpee Box Jumps
    9 Bent Over Rows (45#)
    12 Push Press (45#)
    Total: 12 rounds + 5 burpee box jumps

    Accessory
    3 sets
    10 Box Dips
    10 Plank Switches
    20 sec Side Plank (R)
    20 sec Side Plank (L)

    Thanks Ingrid. Happy Weekend!

  7. Blake

    AMRAP in 18 min:
    — 6 Burpee Box Step-Ups @ 20″
    — 9 Bent Over Rows @ 65#
    — 12 Push Press @ 65# (all unbroken)

    SCORE: 11 Rounds even
    … also mastered the overhand-bent-over-row-into-a-clean technique.

    Accessory Work: hard

  8. Amanda Hunt

    AMRAP in 18 min
    6 Burpee Box Step Ups
    9 Bent Over Rows (35#)
    12 Push Press (35#)

    Rounds – 10R completed!!

    Accessory

    3 sets
    10 Box Dips *bent knee 20″
    10 Plank Switches
    20 sec Side Plank (R)
    20 sec Side Plank (L)
    Due to my shoulder I did 40sec Plank for the 3rd round instead of side planks.

    Thanks Ingrid!!

  9. Cheryl

    AMRAP in 18 min
    6 Burpee Box Jumps (20”)
    9 Bent Over Rows (35#)
    12 Push Press (35#)
    >> 8 rounds + 2 BBJs

    Accessory
    3 sets
    10 Box Dips (20”)
    10 Plank Switches
    20 sec Side Plank (R)
    20 sec Side Plank (L)

    Fun class! Even perspired (slightly). Thanks Ingrid.

  10. Gabriel

    AMRAP in 18 min
    6 Burpee Box Jumps
    9 Bent Over Rows (65#)
    12 Push Press (65#)
    Total: 11 rounds + 6 BOR

    Accessory
    3 sets
    10 Box Dips
    10 Plank Switches
    20 sec Side Plank (R)
    20 sec Side Plank (L)

    Merci Ingrid!

  11. Nick Simpson

    AMRAP in 18 min
    6 Burpee Box Step Ups
    9 Bent Over Rows @45#
    12 Push Press

    8 Rounds + 6 burpee box step ups

    Accessory

    3 sets
    10 Box Dips *bent knee 20″
    10 Plank Switches
    20 sec Side Plank (R)
    20 sec Side Plank (L)

  12. Neil

    AMRAP in 18 min
    6 Burpee Box Jumps (24″)
    9 Bent Over Rows (45#)
    12 Push Press (45#)

    9rds + 1 jump

    Accessory

    3 sets
    10 Box Dips
    10 Plank Switches
    20 sec Side Plank (R)
    20 sec Side Plank (L)

Leave a Reply to Amanda Hunt Cancel Reply