Friday’s QOD

Peanut Butter: Crunchy or Smooth?

Back Squat x10
55-55-55-55%

Complete the three triplets for time:

21 Triple Unders (3x DU/ 5x SU)
15 Thrusters (135/95#/65%)
9 Pistols

21 K2E
15 Triple Unders
9 Thrusters

21 Pistols
15 K2E
9 Triple Unders

15 min cap

Frankie the Ambassador
Frankie the Ambassador

30 thoughts on “Friday’s QOD”

  1. Back Squat x10
    55-55-55-55% @ #125

    Complete the three triplets for time:

    21 Triple Unders (Scaled 105 singles)
    15 Thrusters (95#)
    9 Pistols

    21 K2E (Scaled K2C)
    15 Triple Unders (Scaled 75 singles)
    9 Thrusters (95#)

    21 Pistols
    15 K2E (Scaled K2C)
    9 Triple Unders (Scaled 45 singles)

    15 min cap (Time: 11:50)

    Thanks Kevin tough work out this morning.

  2. Mobility
    WU x 1 + 20 WB @14#

    Strength: Back Squat x10 (Nice sharing the bar Heidi and Katelyn)
    55-55-55-55%
    85-85-85-85#

    WOD: Complete the three triplets for time:

    21 Triple Unders (scaled to 105 SU)
    15 Thrusters @55#
    9 Pistols (small box, 25# plate)

    21 K2E
    15 Triple Unders (75 SU)
    9 Thrusters

    21 Pistols
    15 K2E
    9 Triple Unders (45 SU)

    Time: 9:01

    Great work everyone! Happy Friday the 13th 🙂

    QOD: Smooth!

  3. Back Squat x10
    55-55-55-55%
    35-45-45-45#

    Complete the three triplets for time:

    21 Triple Unders (Scaled 105 singles)
    15 Thrusters (40#)
    9 Pistols

    21 K2E (Scaled K2C)
    15 Triple Unders (Scaled 75 singles)
    9 Thrusters (40#)

    21 Pistols
    15 K2E (Scaled K2C)
    9 Triple Unders (Scaled 45 singles)

    15 min cap (Time: 9:30)

    Awesome class this A.M! Legs are feelin it already! Thanks Joanna!

  4. Back Squat x10
    55-55-55-55% @ 80# thanks for sharing the bar Dan

    Complete the three triplets for time with 15 min cap:

    21 Triple Unders (Scaled 105 singles)
    15 Thrusters (65#)
    9 Pistols (from a 22″ box i think with a 25# plate)

    21 K2E (Scaled Knee raises)
    15 Triple Unders (Scaled 75 singles)
    9 Thrusters (65#)

    21 Pistols (from a 22″ box i think with a 25# plate) 15 K2E (Scaled K2C)
    9 Triple Unders (Scaled 45 singles)

    Time was 8:35

  5. Mobility
    WU x 1 + 20 WB @10#

    Strength: Back Squat x10
    55-55-55-55%
    75-75-75-75#
    Only had 2 sets done after the 10 minutes was up due to having to change the weight for each of us sharing the bar. Quickly finished the last 2 sets while everyone else was cleaning up and setting up for the WOD…

    WOD: Complete the three triplets for time:

    21 Triple Unders (scaled SUx5)
    15 Thrusters @45#
    9 Pistols (slow after just finishing all those squats and then the thrusters!)

    21 K2E/knee raises
    15 Triple Unders (SU)
    9 Thrusters

    21 Pistols
    15 K2E/knee raises
    9 Triple Unders (SU)

    Time: 12 something I think, but I messed up my rep counting so really I guess I didn’t even finish. I will be looking for an open gym time for a do-over…

    Great work 6am class (sorry for my whining) and thanks Kevin!

    QOD: Smooth!

  6. Back Squat x10
    55-55-55-55%
    at 110#

    Complete the three triplets for time:

    21 Triple Unders (Scaled 105 singles)
    15 Thrusters (65#)
    9 Pistols (12″ box and 45# plate)

    21 K2E
    15 Triple Unders (Scaled 75 singles)
    9 Thrusters

    21 Pistols
    15 K2E
    9 Triple Unders (Scaled 45 singles)

    Time 11:43

    I love thrusters and that was the only part of this WOD that I loved today…. tough wod

  7. Back Squats:
    10×135, 10×155 for 3 sets

    WOD: single unders, [email protected]#, pistols on 20″ box and knees to belly…
    13:00

    I had to scale it down quite a bit… Fun class!

    Thanks Coach Blake!

  8. Back squat x10
    70-70-70-70#

    WOD
    Time cap 1mins

    105 singles
    15 Thrusters @55#
    9 Pistols from 20″ box

    21 knee raises
    75 singles
    9 Thrusters

    21 Pistols
    15 knee raises
    45 singles

    Time: 8:48

    Great class! So many happy faces 🙂
    Thanks Jo for helping me decide on my WOD weight. It was definitely the right choice!

  9. WUx1 + 20 Wallballs

    Back Squat x10
    55-55-55-55%
    135-135-135-135#

    Complete the three triplets for time:

    21 Triple Unders (Did triple-unders but should have done DUs)
    15 Thrusters (115#)
    9 Pistols (Scaled with box and 2 10# plates under heel)

    21 K2E
    15 Triple Unders (Scaled 45 DUs)
    9 Thrusters (115#)

    21 Pistols
    15 K2E
    9 Triple Unders (Made it to 11 DUs of 21 at the 15 min time cap)

    That was brutal. TUs and Pistols are goats for me…

    QOD I’ve gotten used to plain crunchy peanut butter (the kind without the sugar and salt). Now I prefer it over the other stuff

  10. Qod: whole… As peanuts!

    Back squats @105

    Wod with DU, 65# thrusters and pistols on the black bench

    Time 10:05

    Always wonder after if I’ve scaled properly, but not today – shouldn’t have done any less, couldn’t have done anymore. Great way to finish the week!

  11. Peanut Butter:  Smooth

    Back Squat x10
    55-55-55-55%

    205 for all sets, felt good 

    Complete the three triplets for time:

    21 Triple Unders ( did du’s) 
    15 Thrusters (135) 
    9 Pistols

    21 K2E
    15 Triple Unders
    9 Thrusters

    21 Pistols
    15 K2E
    9 Triple Unders
    12:15, thrusters were terrible and so we’re the pistols after the squats. 
    15 min cap
    Great work 6 amer’s and great class Kevin! 

    Score: 12:15

  12. wux1 + 20 WBs
    Back Squat x10
    55-55-55-55% @ #165

    Complete the three triplets for time:

    21 Triple Unders (Scaled 105 singles)
    15 Thrusters (105#)
    9 Pistols with bench

    21 K2E
    15 Triple Unders (Scaled 75 singles)
    9 Thrusters (105#)

    21 Pistols with bench
    15 K2E
    9 Triple Unders (Scaled 45 singles)

    Time: 10:41

    QOD: smooth

  13. Back Squat x10
    55-55-55-55%
    at 50#

    Complete the three triplets for time:

    21 Triple Unders (Scaled 105 singles)
    15 Thrusters (35#)
    9 Pistols (18″ box)

    21 hanging knee raises
    15 Triple Unders (Scaled 75 singles)
    9 Thrusters

    21 Pistols
    15 hanging knee raises
    9 Triple Unders (Scaled 45 singles)

    Time 7:57

  14. mob wux1 + 10 wall ball
    group mob
    back squat x 10
    4 set
    150×10
    for time
    21 TU ( 5x single 105 S )
    15 thruster 85#
    9 pistol on a box
    21 K2E
    15 TU ( 75 S )
    9 truster
    21 pistol
    15 K2E
    9 TU ( 45 S)
    TIME 8:33

  15. Back Squat x10 reps @ 55%

    4 sets @ 155#

    Complete the three triplets for time:

    21 Triple Unders (Scaled 105 singles)
    15 Thrusters 135# (scaled 95#)
    9 Pistols to a bench

    21 K2E
    15 Triple Unders (Scaled 75 singles)
    9 Thrusters (95#)

    21 Pistols
    15 K2E
    9 Triple Unders (Scaled 45 singles)

    Time: 12:16

    Thanks Mario!

  16. Back Squat x10
    55-55-55-55% @ #75

    Complete the three triplets for time:

    21 Triple Unders (Scaled 105 singles)
    15 Thrusters (35#)
    9 Pistols

    21 K2E (Scaled knee raises)
    15 Triple Unders (Scaled 75 singles)
    9 Thrusters (35#)

    21 Pistols
    15 K2E (Scaled knee raises)
    9 Triple Unders (Scaled 45 singles)

    15 min cap (Time: 9:49)

    Happy with my time – this wod was brutal. Also almost managed K2E tonight – had never tried before and I’m just a few inches away.

  17. mobility Wux1

    Snatches

    95×5-135×5-155×3-175×1-185×1

    Flight Simulator
    5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

    Time 14:10

  18. Back squats x 10
    4 sets @ 55%=. 85#

    WOD with thrusters @ 65#, double unders, pistols & K2E
    Time = 13:14
    Thrusters were THE worst. Surprisingly, K2E felt pretty good….first time ever!

    QOD: smooth, definitely smooth

  19. Scaled the skipping to rowing. (300-200-100) and scaled the thrusters to front squats with a kettle bell and kne to knee raises. 13:15 was my time. Rough work out

  20. Back Squat x10
    55-55-55-55% @ 65#

    Complete the three triplets for time:

    21 Triple Unders (3x DU/ 5x SU) 105 singles
    15 Thrusters (135/95#/65%) @ 45#
    9 Pistols with 20″ box

    21 K2E- knee raises
    15 Triple Unders
    9 Thrusters

    21 Pistols
    15 K2E
    9 Triple Unders

    15 min cap
    7:38

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