Friday’s QOD

15 thoughts on “Friday’s QOD”

1. Alaina

   October 28, 2016 at 5:03 am

   Please cancel my 6am
   1. Shane H

      October 28, 2016 at 5:52 am

      Got it
2. Greg

   October 28, 2016 at 5:30 am

   Please cancel my 6am this morning.
   1. Shane H

      October 28, 2016 at 5:52 am

      Got it
3. Laura

   October 28, 2016 at 7:27 am

   Ring Pushups
   3 sets of 10

   Alternating Shoulder Pullups
   3 sets of 10 (one at a time, some were jumping 😉 )

   AMRAP in 7min
   10 Overhead Lunges (25#)
   10 Hand Release Burpees
   5R + 6 burpees

   Thanks Shane!
4. Jackie

   October 28, 2016 at 7:41 am

   WU + Mobility x 1
   Group warm up

   Ring pushups
   3 sets of 10 (standing position)

   Alternating shoulder pullups
   3 sets of 10 (one set on rings, two sets on the bar, jumping from the hang position, negative release)

   WOD
   25# plate
   4R 1 Burpee

   Thanks Shane! My shoulders are feeling this one already!
5. MARK D

   October 28, 2016 at 8:36 am

   MOB + 12 Supermans + Group WU + MOB

   Ring Pushups
   3 sets of 10

   Alternating Shoulder Pullups – Rings @ ~45 degrees
   3 sets of 10

   AMRAP in 7min
   10 Overhead Lunges (45#) – 25#
   10 Hand Release Burpees

   40 OHLs
   30 HRB…thanks for the roller Shane…kept things from going sideways…literally.
6. Del Richard

   October 28, 2016 at 9:43 am

   What was your favourite treat to get as a kid for Halloween?
   Any Chocolate bar 😛
   Ring Pushups
   3 sets of 10

   Alternating Shoulder Pullups – Ring pullup
   3 sets of 10

   AMRAP in 7min
   10 Overhead Lunges (45#)
   10 Hand Release Burpees

   4Rounds 1Burpee

   And 50 no show Burpees which were a bit difficult after all the shoulder work today 🙂

   Thanks Shane!
7. Heather S

   October 28, 2016 at 10:53 am

   Kraft caramels (definitely not the other brands)

   Ring Pushups (another thing this week I was sure I wouldnt be able to do and did)
   3 sets of 10

   Alternating Shoulder Pullups – Ring pullup
   3 sets of 10

   AMRAP in 7min
   10 Overhead Lunges (25#)
   10 Hand Release Burpees

   4Rounds + 1Burpee (trying to keep up with Del 🙂 )

   Used 25# considering the ongoing neck-back-elbow troubles and it absolutely was enough for today.
8. Janet

   October 28, 2016 at 7:31 pm

   Fav candy easy !!! Peanut butter cup

   Ring Pushups
   3 sets of 10

   Alternating Shoulder ring rows
   3 sets of 10

   AMRAP in 7min
   10 Overhead Lunges (25#)
   10 Hand Release Burpees

   5 rounds even

   Thanks Shane was great seeing you 2 nights in a row 🙂
   1. Shane H

      October 29, 2016 at 3:32 pm

      Haha, thanks. That goes for you as well!! Nice work today!!
9. Shane H

   October 29, 2016 at 3:33 pm

   Ring Pushups were fun, as well as the alternating shoulder Pullups.

   Wod rx’d 7 rds
   1 rep. Pr. Thanks for the race Jeremy!
10. Heidi

    October 31, 2016 at 5:40 am

    WOD Rx’d: 4 Rounds + 8 burpees
11. Gabriel

    October 31, 2016 at 1:51 pm

    WUx1 + 10 superman

    Ring Pushups
    3 sets of 10

    Alternating Shoulder Pullups
    3 sets of 10
    WOD as Rx’d
    5 rounds and 7 lunges
    PR of 7 reps from last time
12. Nick Simpson

    November 1, 2016 at 11:11 pm

    MOB + WU + 10 supermans

    Ring Push Ups
    3 sets of 10

    Alternating shoulder pull ups (did 1 set and then scaled to ring)
    3 sets of 10

    WOD @ 45#

    Score = 4 + 6