Friday’s QOD

The first Open workout will be released next Thursday. What’s your prediction?

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Movement review

5 rounds
1 min Push Jerks (135/95#/60%)
1 min Weighted Step Ups (50/35# @ 24/20″)
1 min Row (cal)
1 min Rest

26 thoughts on “Friday’s QOD”

  1. WU + Mob

    Movement review

    5 rounds
    1 min Push Jerks (135/95#/60%) #135
    1 min Weighted Step Ups (50/35# @ 24/20″) #50 @ 24″
    1 min Row (cal)
    1 min Rest

    Rnd 1: 12 – 8 – 16 = 36
    Rnd 2: 10 – 8 – 17 = 35
    Rnd 3: 10 – 8 – 14 = 33
    Rnd 4: 10 – 8 – 15 = 33
    Rnd 5: 10 – 8 – 16 = 34

    Total= 171 RX
    Tough one!

    17.1 will be:
    21-18-15-12-9-6-3
    Dumbbell Thrusters (100/70)
    Burpees

  2. So glad the gym was open this morning!!!!

    Movement review

    5 rounds
    1 min Push Jerks (135/95#/60%) #75
    1 min Weighted Step Ups (50/35# @ 24/20″) #25 @ 20″
    1 min Row (cal)
    1 min Rest

    Total= 171
    The first three rounds were ok, round 4 killed me, and round 5 was ok-ish… way tougher than it looked…

    11 classes to go Frankie 😉 The race is on!

    thanks Matt!

  3. The first Open workout will be released next Thursday. What’s your prediction?

    No idea, but I predict no dumbbells, it was all just a big joke 😀

    5 rounds
    1 min Push Jerks (135/95#/60%) – 115#
    1 min Weighted Step Ups (50 @ 24″)
    1 min Row (cal)
    1 min Rest

    R1 – 20-10-20
    R2 – 16-8-22
    R3 – 13-6-18
    R4 – 14-6-19
    R5 – 15-6-19

    total=212

    Could have gone a bit higher on the push jerk weight but still a great workout!

    Thanks Matt!

  4. Today’s WOD was awesome until I had to do those box step ups. Yikes!!

    1 min push jerk 135#. 15, 13,12,10,10
    1 min step ups 50 # kettle bells on 20′. 9,8,7,6,7
    1 min calorie row. 15,14,13,13,12
    1 minute rest

    Total 164 reps
    This will serve as a warm up to more shovelling

  5. Movement review

    5 rounds
    1 min Push Jerks (60%=65#): 19-16-16-16-16
    1 min Weighted Step Ups (20# @ 20″): 12-12-12-12-12
    1 min Row (cal): 11-12-15-13-14
    1 min Rest

    Total: 208

    Thanks Matt!

  6. Mobility and Wu

    Group Wu and mobility

    Movement review!

    Wod with 50# dumbells and push jerk with left side only
    18/10/18
    18/8/16
    18/8/16
    16/8/13
    18/8/16
    209 reps
    Great class Matt and great work everybody!

  7. WUx1 21 fast burpees

    Movement review

    5 rounds
    1 min Push Jerks 95#
    1 min Weighted Step Ups 40# @ 24in
    1 min Row (cal):
    1 min Rest
    Rnd1=39, Rnd2=34, Rnd3=34,Rnd4=35,Rnd5=36
    Total–>178

    Great work am’ers!

  8. 1 min at of each, followed by 1 min rest
    Push Jerk @ 75#: 17-14-11-11-11
    Step Ups – 20″ with 20# dumbbell in each hand: 15-13-11-12-12
    Row for Calories: 9-7-6-6-7
    Total = 152

    Clearly, my rowing was a factor, but honestly, the steps ups were the worst part. Mentally preparing to start this movement was a factor.
    Good to be back at the gym, after being out sick & then snowed out 🙂

    1st Games WOD…something with box jumps & burpees. Can’t wait. It’s gonna be fun.

  9. WOD Rx’d

    20-10-24 (54)
    17-9-22 (48)
    16-9-21 (46)
    15-9-20 (44)
    14-9-23 (46)

    Total – 238

    I killed the 1 minute rest! Best station!

  10. 5 rounds
    1 min Push Jerks (135/95#/60%) 60lb
    1 min Weighted Step Ups (25lb @ 24/20″)
    1 min Row (cal)
    1 min Rest

    41+38+34+33+34=

    180 reps

  11. wux1
    group wu

    WOD
    5 rounds
    1 min Push Jerks 135#
    1 min Weighted Step Ups #35 @ 24″
    1 min Row (cal)
    1 min Rest

    Total= 161

  12. wux1
    group wu

    WOD
    5 rounds
    1 min Push Jerks 75#
    1 min Weighted Step Ups #25 @ 18″
    1 min Row (cal)
    1 min Rest

    Total= 195
    Thanks Amanda!

  13. WOD with 75# jerks, 20+20 for the dumbell step ups.

    = 184 reps

    12 reps for all the movements for each round except I had two rounds of rowing that I got 14

    I got 12 of each in the first round and wanted to try to keep that for the whole wod and although I nearly died trying, I got it. It made me work way harder than I would have.

  14. WU + MOB x 1
    Group mobility

    Movement review

    Push jerks x 5
    45, 55, 60

    WOD
    5R
    1 Min. Push Jerks @ 55
    1 Min. Box Step ups @ 20″, 10# each hand
    1 Min. Calorie Row
    1 Min. Rest

    R1 = 15, 11, 10
    R2 = 13, 12, 7 (rower timed out, darn)
    R3 = 12, 13, 10
    R4 = 12, 13, 9
    R5 = 12, 12, 9

    169 reps

  15. I forgot to post this on Friday!!

    5 rounds
    1 min Push Jerks (75#)
    1 min Weighted Step Ups (20# per hand @ 20″)
    1 min Row (cal)
    1 min Rest

    Total reps: 199

  16. 5 rounds
    1 min Push Jerks (65#)
    1 min Weighted Step Ups (25#DB @ 24″)
    1 min Row (cal)
    1 min Rest

    Total: 159

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