Friday’s QOD

What is your favourite month?

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Strength – Weighted Lunges 3x/leg
Or Foam Roll Friday!

21-15-9 reps
Push Press (115/80#/65%)
Ring Dips

*10 min cap

Some pre-wod mobility work
Some pre-wod mobility work

30 thoughts on “Friday’s QOD”

  1. QOD:
    October! My wedding anniversary, my birthday, Liam’s birthday, the weather, the beautiful trees, a long weekend…
    September is the runner up. 🙂

  2. QOD: Alllllllllllll of the months! 🙂 I could probably find a reason to love each and every one of them!

  3. M+WUx2
    Group Mobility

    Strength: weighted lunges (3x per leg)
    Never done them before…
    May have been able to do more but was a tad limited by my cleans

    WOD: 10 min cap
    Push press (65%) 40lb

    Time: 5:11

    Suntanner stretch

    QOD: December!! Snow, hockey, cold, fluffy blankets, Christmas, fireplace, backyard rink…need I say more?

  4. Group Mobility

    Strength: weighted lunges (3x per leg)


    WOD: 10 min cap
    Push press 80#
    Ring Dips (Scaled to Paralette)

    Time: 7:13

    Thanks for coaching, Mario.

  5. Opted for foam rolling (legs are not good)

    WOD Rx’d

    Shoulder still sore. And ring dips felt rusty. Better chance of a PR next time.

  6. M+WUx2
    Group Mobility

    Strength: weighted lunges (3x per leg)
    could have done more, but my lower back was feeling tight so I played it safe

    WOD: 10 min cap
    Push press (65%) 35lb

    Time: 7:00

    Suntanner stretch

  7. Weighted lunges 3 per leg
    35, 45, 55 (fell on my a** on the last one)

    WOD @ 35# (shoulder bugging me)

    Push press
    Paralette dips

    Time- 6:55

    QOD: Summer months, followed closely by December. Love the heat and being carefree in the summer…no coats, hats, boots, etc. Love December for the Christmas season, and it was also my mom’s borthday on December 24th.

    Fun, small 6am class this morning. See everyone tomorrow at the adventure run! 🙂

  8. WUx2

    Group Mobility

    Foam Rolling

    WOD: 10 min cap
    Push press 105#
    Ring Dips
    At time cap had 4 PP of the round of 9.
    Brutal. Should have done it at 95#
    For once ring Dips where more flowing than Push Press.

    Great work 6am’ers!

  9. Mob + WUx2 + Group Mob + extra shoulder mobility

    WOD Rx = 7:12

    Good job noon crew!! Thanks Nick, been a while since I had a good WOD chase!

  10. Mob / WU / Scap WU

    Weighted Lunges x 3
    95 – 115 – 135 – 155 – 175 – 185

    21-15-9 reps
    — Push Press @ 95#
    — Paralette Dips w/ 45# plate

    Time: 5:28

    Good to see you Nick!

  11. Weighted lunges 3 rm

    Wod with 65# and rings dips scaled to feet on the floor a couple of feet in front

    Nice to have you coaching Amanda!

  12. Weighted lunges 3 per leg

    WOD 21-15-9 Push press and ring dips. For the 21 I did with 45 but got really slow at the end of the reps so went down to 35 for the rest. Ring dips with feet on a box.
    Time: 5:33

    First real class! I had fun! 😀

  13. – Mob
    – WUx2
    – Group mob

    Weighted lunges x3 per leg:

    21-15-9 reps
    — Push Press @ 95#
    — Paralette Dips w/ 45# plate

    Time: 8:07

  14. Mobility+WUx2
    Group Mobility

    Strength: weighted lunges (3x per leg)


    WOD: 10 min cap
    Push press 55#

    Time: 4:12

  15. WU & Mob X2
    Gp Mobility

    Strenght: Weighted Lunges, 3 x leg

    Push press 115#
    Ring dips


    Cashout: Sun tanner stretch

  16. QOD: September, it always feels like a new start, school starts, my birthday, I love the market at that time of year, apple picking and the leaves start to change.

    And on another note…hoping my legs start to work soon. Getting in and out of the car is making me angry 🙂

  17. Mobility
    Group Mobility

    Weighted lunges x3/leg



    3 reps shy of finishing under the time cap went ahead and did the last 3 anyway probly took me over a minute to get those last 3 ring dips need a lot of work. Good news is i did all the push press unbroken without a problem

  18. Mobility and Wu x 2
    Practice some weighted Pullups @20#
    Got 5 weighted bar mu’s consecutively @20#
    Group mobility, foam roll legs. They still hurt!
    Wod rx’d 5:05
    Great class Mario and great work Friday night crew!

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