Friday’s QOD

What’s holding you back? What are you going to do about it?

Power cleans – build up to WOD weight

15.4
AMRAP in 8 min
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 power cleans (185/125#/heavy)
6 handstand push-ups
3 power cleans
9 handstand push-ups
3 power cleans
12 handstand push-ups
6 power cleans
15 handstand push-ups
6 power cleans
18 handstand push-ups
6 power cleans
21 handstand push-ups
9 power cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Scaling option:
Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb.Women push press 65 lb. and clean 75 lb.

rob500

41 thoughts on “Friday’s QOD”

  1. WU & Mob 15 WB @ 14#

    Power clean heavy
    WU x 3 @ 95-115-135-145#

    15.4 AMRAP 8 min
    Handstand push-ups
    Power clean @135#

    Total 29 reps
    Thanks for help Mark. Also thanks Pattick and Chantel for the hints on HSPU. First time trying to kip interesting on balance off the wall when kipping.

  2. WU & Mob 15 WB @ 14#

    Power clean heavy
    WU x 3 @ 95-115-125-135-145#

    15.4 AMRAP 8 min
    Handstand push-ups
    Power clean @135#

    Total 63 reps (15HSPU 3PC)

    Thanks for counting for me Kelly and keeping me on track!

  3. WU + Mob + 12 WB (tried the 12# at 9′)

    Power cleans (heavy)
    WU x 3 @ 55
    3 x 75-85-90-75#

    15.4 Scaled: 65 reps (5 more than the open)

    QOD: time! always trying to work on making the best use of it…

    Thanks Patrick!

  4. Heather Steeves

    Power cleans x3
    45-65-85-95-105-115-115

    Wod 15.4
    10 presses @65
    10 cleans @75

    Total: 124 reps (3 rep pr from games)

  5. Mobility
    WU x 1 + 12 wall balls @14#

    Strength: Power Cleans (build up to WOD weight)
    65-75-85-95# x 3

    WOD: 15.4 Scaled
    AMRAP 8 mins
    10 push presses @65#
    10 cleans @75#

    Total: 95 reps – matched my score from 15.4
    Thanks so much Shawn for pushing me and keeping me on track. It really helped!
    Was hoping for a PR but 3 Open WODs this week has done me in!

    Happy Friday. Great job everyone 🙂

  6. MOB + WU + 12 Wall Balls @14#
    Group MOB

    Strength: Power Cleans (build up to WOD weight)
    95# – 2 sets 3 reps
    115# – 2 sets 3 reps
    135# – 3 sets 3 reps

    WOD: 15.4 Scaled
    AMRAP 8 mins
    10 Push Press @95#
    10 Power Clean @115#

    Total: 3 rounds

  7. Work up to wod weight for clean
    55-65-75-85 – Wrist felt good so decided to use 75 for the power cleans

    WOD – AMRAP 8 mins
    10 Push press (65)
    10 Power clean (75) – My wrist was sore after round 2 so switched to 1 arm KB power clean with 35#

    Total: 101 reps. no PR, 1 rep shy of matching 😛

  8. Congrats Rob! It’s been an exciting week at the gym…the things you see at night time. 🙂

    Power Clean x 3 – Build to WOD weight

    45, 50, 55, 65, 70, 75 (PR for reps)

    Games WOD 15.4 – Option
    10 Push Press @ 40# (light for shoulder)
    10 Power Cleans @ 60#

    Total: 94 reps and a nice necklace of bruises!

    Happy Weekend. Thanks for the class Patrick…we were awesome to coach.

  9. Power cleans x3
    95-135-155-185-205-225

    WOD Rx’d
    66 reps (17 rep PR!)

    Very happy with that. Everything felt great today. Thanks for the class Blake. Try to keep up next time Amanda 🙂

  10. Power Cleans X 5

    135-165-185-205

    WOD – 15.4 Scaled version Rx’d = 110 reps

    13 rep PR from last year.

    Thanks for the class Blake!!

  11. Hang power clean x3(no jump)
    stick-15# empty bar-20#-25#

    WOD
    15.4 scaled(to death 😛 )

    Push Press x10 @25#
    Hang Power Clean(no jump) x10 @25#

    Total: 123 reps

    QOD: “what’s holding you back?”
    Ha! Isn’t that the question of the day!
    I’d like to say something like “Fear” or “Injury”. But if I was being completely honest with myself, I’d say that the only thing really holding me back is ME. I mean, isn’t that the only thing that ever holds anyone back in life? Anything else is just an excuse 😉

  12. WU & Mob 15 WB @ 14#

    Power clean heavy
    WU x 3 @ 135-155-165-175-185

    15.4 as RX’d
    AMRAP 8 min
    Handstand push-ups
    Power clean @185#

    Total 30 reps

    PR of 12 reps

    Superb work am peeps!

  13. M+WU
    Group mob

    Power clean x3, to WOD weight
    55-65-75-85lb

    15.4 AMRAP in 8mins
    10 KB push press 15lb
    10 power cleans 75lb

    100 reps

  14. mob wux1 + 10 wall ball
    group mob
    power clean 95×5 135×3 145×3 145×2
    WOD 15.4 AMRAP in 8 min
    scale
    10 push press 95#
    10 power clean 115#
    82 rep

  15. WU & Mob 15 WB @ 14#

    Power clean heavy

    WU x 3 @ 95-135-155-165-185

    15.4 AMRAP 8 min – RX

    Handstand push-ups
    Power clean @185#

    Total 29 reps

    pretty happy with this 185# is very heavy. Unfortunately, I wrenched my neck coming down to hard on a HSPU.

  16. WU x 1
    No rowing today for team 3….I didn’t get there in time 🙁
    Power Cleans x 3…built up to my WOD weight
    65-75-85-95

    WOD:
    3 HSPU with Ab Mat
    3 PC @ 95#
    6 HSPU
    3 HPC
    9 HSPU
    3 HPC
    12 HSPU
    6 HPC
    15 HSPU….made it to 7 in this round at the time cap
    Total Reps = 52

    HSPU felt pretty good until the round of 12, then fell apart. FUN one

  17. Power cleans at #55 – go heavier next time. Need to figure out a new clean weight in open gym.
    HSPU with #25 plate and ab mat
    107 Reps

    Then open gym, worked on horizontal ring rows – can only do three in a row so far, it’s a start!
    Then some mobility work.

    1. Also took a wallball to the face on my first rep – bent my glasses all the hell and cut my nose…Don’t know what the problem is with my wallballs!

  18. WU x 1 12 wall balls @14#

    Strength: Power Cleans (build up to WOD weight)
    65-75-85-95# x 3

    WOD: 15.4 Scaled
    AMRAP 8 mins
    10 push presses @65#
    10 cleans @75#

    68 reps
    Had 45 reps in March so very happy with this

    QOD – my brain gets in my way I think to much and psych myself out.

  19. Oops copy and pasted only did cleans up to 75# over and over and over trying to shrug and power under

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