Friday’s QOD

Which position do you sleep?

Tabata Hammer Strikes

2-4-6…16-18-20Β reps
Russian KBS (70/50#)
Run 100m after each round

IMG_6946

43 thoughts on “Friday’s QOD”

  1. Tabata Hammer Strikes
    12 slowest left
    17 fastest right

    2-4-6…16-18-20 reps
    Russian KBS (70/50#)
    Run 100m after each round

    11:54

    Lost track at round 14 thinking I was at 16 and didn’t realize until after round 20 that I had another round left. 6 extra KBS

  2. Tabata Hammer Strikes
    9-12 per round (took a few rounds to get the hang of it)

    2-4-6…16-18-20 reps
    Russian KBS (70/50#)
    Run 100m after each round

    12:25 Rx πŸ™‚

    That was fun πŸ™‚ Thanks for class Kevin!

  3. Tabata Hammer Strikes
    Fun but awkward…i am seriously right handed!

    2-4-6…16-18-20 reps
    Russian KBS (70/50#)
    Run 100m after each round

    Time 12:41…This is my first time running again and I think this is my first WOD rx’ed:)

  4. 50 burpees for sleeping in yesterday

    Tabata hammer strikes
    I didn’t count these…just swung

    WOD: RX
    12:12

    Still waiting for the day to come when I enjoy running…..

  5. MOB + WU + 15 KBS + 200m Run

    Tabata Hammer Strikes

    2-4-6…16-18-20 reps
    Russian KBS (70/50#) 50#
    Run 100m after each round
    Time: 10:25

    QOD: Soldier & Log

  6. Tabata Hammer Strike

    WOD: 2-4-6…16-18-20 reps
    – Russian KBS @ 50#
    – 100m sprint

    Time: 9:38

    Looks easier on paper πŸ™‚

  7. Mobility
    WUx1 + 200m run + 15 KBS
    Group warm up

    Tabata Hammer Strike

    WOD: 2-4-6…16-18-20 reps
    Russian KBS @ 50#
    100m sprint

    Time: 12:41 Rx

  8. Mob, WU, 200m run, 15KBS 40#
    Group WU (made it to the final round of don’t drop the stick!)

    Tabata hammer strikes
    Averaged 9-10 per round

    WOD Rx
    13:41

    Second time doing a WOD with rx weight!

    QOD – definitely free falling.

  9. Tabata Hammer Strikes – I think that tire is dead now.

    WOD Rx’d
    8:02

    QOD: I start as the yearner and wake up as a freefaller.

  10. Tabata Hammer Strike That was fun, had a nice rhythm going.

    WOD: 2-4-6…16-18-20 reps
    – Russian KBS @ 70#
    – 100m sprint

    11:41Rx I was surprised at how much that sucked the wind out of me.

  11. M+WU+200m run+15 KBS
    Group WU

    Tabata hammer strikes

    WOD:
    2-4-6…16-18-20 reps
    Russian KBS 40lb
    Run 100m after each round

    12:25

    QOD: Foetus mostly, sometimes a mix between that and freefaller.

  12. wux1 + 200m run + 15 KBS
    group wu

    Tabata Hammer Strikes
    total = 103

    2-4-6…16-18-20 reps
    Russian KBS (70#)
    Run 100m after each round

    12:59

    QOD: Mostly yearner and soldier and a little of everything else except for foetus

  13. LOVED the hammer strikes! Made me smile inside haha

    Wod RX: 10:10.
    Runs were sloooooow. Definitely not sprints… Week off plus Moncton heat gets ya! Haha

    Great to see so many lovely faces today πŸ™‚

  14. Hammer strikes – great therapy at the end of a very hard week. Think I should do them at every open gym.

    WOD Rx’d 10:27

  15. Mobility + WU + 200m run + 15 KBS

    Tabata hammer strikes! Fun!

    WOD
    With 53#
    Rx – 12:34

    Sweaty nooner!!

    QOD: freefaller most of the time but I tend to enjoy the starfish (especially with excessive alcohol).

  16. Mob + Stick Game (5 pm class needed extra players)
    WUx1 (10x Squat, Burpee-Pushup, Rev-Hyper, Strict Pullup, Lunge, Situp, Strict Dips, Ring K2E)

    Barbell Row
    (set flat on an elevated bench, pull bar from floor)
    135×3
    155×3
    185×3
    205×2
    215×1
    225×1
    230xNOPE (couldnt pull the bar all the way up)

    Interesting… 15# apart from my bench. Not bad for a lift I’ve NEVER DONE IN LIFE. πŸ™‚

    3×10 Back Bridges 25# plate
    2×10 Straight Leg Deadlift 35# KB
    2×10 Straight 1-Legged Deadlift 35# KB

    In 5 min accumulate Superman Hold = 2:35 (horrible)

    In 5 min accumulate Hollow Hold = 2:50 (less horrible)

    2×10 GHD Back Extension
    2×10 GHD Situp
    2×10 GHD Reverse Hyper
    2×10 GHD Hamstring Raise

  17. mob wux1 + 10 KBS
    group wu
    Tabata hammer strike
    WOD
    2-4-6—–16-18-20
    Russian KBS 60#
    100 m (sprint after each round
    (row instead)
    time 9:53

  18. Open Gym

    Flipped the big & medium tires a couple times while cleaning them off. I forgot how much work that is.

    WOD as Rx’d with Trent and Elba
    Time: 10:21

    First running WOD since the ankle injury! No big strides, just a little shuffle running.

  19. Didn’t have time to post last night!
    Tabata hammer strikes – sad to miss those due to my wrist. Did Tabata planks instead.

    WOD
    2-4-6…16-18-20 reps
    Russian KBS – 1 arm @ 25#
    Run 100m after each round

    12:37

    Had to force myself to the gym for this one. Glad I did!!!

  20. Mobility + WU + 200m run + 15 KBS
    Tabata hammer strikes.

    WOD
    2-4-6-8….16-18-20 Russian KBS + 100m run following each round
    With 40#
    11:05

    Time cap 20 mins

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