Friday’s QOD

16
Jul

Friday’s QOD

Clusters x3
10 min to build

9-6-3
Clusters (135/95#)
Burpee Box Jumps (24/20”)

Rest 5 min

3-6-9
Clusters (115/80#)
Burpee Box Jumps (24/20”)

13 Responses

  1. Rémi F.

    Clusters x3
    10 min to build
    45-65-95-115-125-135

    9-6-3 (purple)
    Clusters (115#)
    Burpee Box Jumps (24”)
    5:14

    Rest 5 min

    3-6-9
    Clusters (85#)
    Burpee Box Jumps (24”)
    5:19

  2. Elba

    Clusters x3
    10 min to build
    65-75-85-95-105

    9-6-3 (purple)
    Clusters (95lbs)
    Burpee Box Jumps (20”)
    5:41

    Rest 5 min

    3-6-9
    Clusters (80lbs)
    Burpee Box Jumps (20”)
    5:32

    Total Time= 16:13

    It has been a loooooong time since I did 5 classes in a row, my body definitely felt it today but I really enjoyed ALL the WODs this week, great programming!

    Nice class Ingrid 😊

  3. Amanda Hunt

    Mobility and Warm-up

    Strength (Blue)
    2 Power Cleans + 1 Thruster
    10 minutes to build
    35# – 45# – 55# – 65# – 75#

    WOD (Blue/Orange)
    9 – 6 – 3
    Thrusters (65#)
    Burpee Box Jumps (20”)
    ***completed @ 4:11 mins

    Rest for 5 mins

    3 – 6 – 9
    Thrusters (45#)
    Burpee Box Jumps (20”)
    ***completed @ 3:38 mins

    Total time: 12:49 mins

    Thanks Ingrid!!

  4. Christie Neate

    Clusters x3
    55-65-75-85#

    9-6-3
    Clusters (80#)
    Burpee Box Steps (20”)
    Time = 6:15

    Rest 5 min

    3-6-9
    Clusters (60#)
    Burpee Box Steps (20”)
    Time = 5:45

    Total Time = 17 minutes even
    What a cluster *f* that WOD was for me LOL. Did 5 thrusters by mistake in the first round. Everything felt heavy and awkward.

    Thanks Kevin!

  5. Catherine Wilson

    Mobility and Warm-up

    Strength (Blue)
    2 Power Cleans + 1 Thruster
    10 minutes to build
    35# – 45# – 55# – 65# – 75#

    WOD
    9 – 6 – 3
    Push Press @45lb
    Down Ups Box Steps 16”
    4:04

    Rest for 5 mins

    3 – 6 – 9
    Push Press @ 35lb
    Down Ups Box Steps 16”

    3:36

    Total time: 12:50 mins

  6. Fred

    Clusters x3
    10 min to build
    95-115-125-135-145#

    9-6-3
    Clusters (135/95#) – Scaled to purple @ 115#… all steady singles
    Burpee Box Jumps (24/20”)

    Rest 5 min

    3-6-9
    Clusters (115/80#) – Scaled to purple @ 85#
    Burpee Box Jumps (24/20”)

    Time – 16:00 on the button… that was a spicy meatball!

  7. John Hunt

    Clusters x3
    65-75-95-105-115-125

    9-6-3
    Clusters (115#)
    Burpee Box Jumps 24”
    6:27

    Rest 5 min

    3-6-9
    Clusters (85#)
    Burpee Box Jumps (24”)
    4:25

    Total 15:52

    Thanks Kevin!

  8. Blake

    Clusters x 3 to 135#

    WOD (Modified Purple):
    9-6-3
    Clusters @ 115#
    Burpee Box Sstep-Ups @ 24”

    4:25 (first round unbroken clusters)

    Rest 5 min

    3-6-9
    Clusters @ 85#
    Burpee Box Step-Ups

    3:40 (Clusters all touch and go with pause breath at top of hang position)

    Total 13:05

  9. Amy Hogan

    Clusters x3
    10 min to build
    55-65-75-85

    9-6-3
    Clusters (70lbs)
    Down up step ups (20”)
    5:15

    Rest 5 min

    3-6-9
    Clusters (55lbs)
    Down up step up (20”)
    5:01

    Total Time= 15:16

  10. Kelly B

    Clusters x3
    35-55-75-85#

    9-6-3
    Clusters (65#)
    Burpee Box Jumps (20”)
    Time: 3:42

    Rest 5 min

    3-6-9
    Clusters (45#)
    Burpee Box Jumps (20”)
    Time: 3:08

    Total time: 11:50

  11. Nick Simpson

    Clusters x3
    10 min to build
    65-75-85-95-115

    9-6-3 (blue)
    Clusters (95lbs)
    Burpee Box Step ups (24”)
    6:55

    Rest 5 min

    3-6-9
    Clusters (65lbs)
    Burpee Box Step ups (20”) > first 2 were to 24″ box but groin pain started so flipped to 20″
    6:12

    Total Time= 18:07

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