Friday’s QOD

9
Jul

Friday’s QOD

4 rounds
90 sec Row
Rest 30 sec
90 sec Hollow Hold
Rest 30 sec
90 sec Box Jumps (24/20″)
Rest 30 sec

13 Responses

  1. CrossFitMoncton

    QOD: Some type of martial arts, like BJJ.

    Row: 32-29-30-32 = 123
    Hollows (like legit ones): 50-50-50-52 = 202 seconds
    Box Jumps (24″) – 35-36-38-44 = 153

    Total = 478 reps!

  2. Amanda Hunt

    Mobility and Warm-up

    WOD (Blue)
    4 Rounds
    90 sec Row
    Rest 30 sec
    90 sec Hollow Hold
    Rest 30 sec
    90 sec Box Jumps (20”)
    Rest 30 sec

    – Cal – 22/23/24/22
    – Hollow Holds completed unbroken (alternated position to help get through them).
    – Box Jumps – 20/24/26/25

    Thanks Ingrid!!

    1. Ingrid

      QOD: Dance! I wanna dance! Something fun and rhythmic like hip hop. I don’t care if I’m old, I’ll do it some day.

      WOD:
      Row Cals: 24, 23, 23, 23
      Hollowholds: all “unbroken”, I switched them around a lot. 20 sec hollow, 10 secs 1 leg, 10 secs other leg, 20 secs bent,…back to hollow
      Box jumps: 31, 30, 30, 31.

      Thanks Kevin!

  3. David Wiens

    Mobility and Warm-up

    WOD (Orange/Blue)
    4 Rounds
    90 sec Row
    Rest 30 sec
    90 sec Bent Hollow Hold
    Rest 30 sec
    90 sec Box Jumps (24”)
    Rest 30 sec

    – Cal – 28/30/28/28
    – Bent Hollow Holds completed unbroken – did try to extend arms or legs and then bring it back
    – Box Jumps – 24/24/24/24

    Thanks Ingrid!!

  4. Jordan Sanipass

    Row, 31,31,32,33
    Hollow hold/ bent hollow hold- didn’t keep track. I only
    Did the first round with hollow hold and the rest was bent
    Hollow hold
    Box jump (24’)- 25,26,26,32

  5. Ang

    4 rounds
    90 sec Row
    Rest 30 sec
    90 sec Hollow Hold
    Rest 30 sec
    90 sec Box Jumps (24/20″)
    Rest 30 sec

    1. 23-21-22-22
    2. 50-50-50-50 (10 sec on, 10 sec off)
    3. 19-18-18-18
    Total 361

    Thanks Kevin

  6. Samantha

    Row–22/23/22/22

    Hollow–70 seconds each round (15 on/5 off with 10 second hold at the end)

    Box jumps–36/38/37/39

  7. Laura

    WOD with full hollow holds and 20″step ups to minimize impact on my foot: 504 reps

    Thanks Kevin! That was a sweaty one

  8. Ingrid

    QOD: Dance! I wanna dance! Something fun and rhythmic like hip hop. I don’t care if I’m old, I’ll do it some day.

    WOD:
    Row Cals: 24, 23, 23, 23
    Hollowholds: all “unbroken”, I switched them around a lot. 20 sec hollow, 10 secs 1 leg, 10 secs other leg, 20 secs bent,…back to hollow
    Box jumps: 31, 30, 30, 31.

    Thanks Kevin!

    I reposted this because I think my first post showed up as a comment on Amanda’s

  9. Stacey Simpson

    4 rounds
    90 sec Row – 18 cals, 19 cals, 19 cals, 19 cals
    Rest 30 sec
    90 sec Bent Hollow Hold – 50 seconds each round except 55 for the last. 10 seconds on, 10 seconds off
    Rest 30 sec
    90 sec Box Jumps (24/20″) – 16, 18, 17, 18
    Rest 30 sec

  10. Nick Simpson

    4 rounds
    90 sec Row – 26 cals, 24 cals, 25 cals, 24 cals
    Rest 30 sec
    90 sec Hollow Hold – 60 seconds each round
    Rest 30 sec
    90 sec Box Jumps (24/20″) – 11, 11, 11, 11 * Almost went A$$ over teakettle on one of the jumps, glad I moved the box against the wall or I would have landed on Julie’s rower
    Rest 30 sec

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