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Friday’s QOD
By Kevin Wood
/ December 15, 2017 December 15, 2017
Dark chocolate, milk chocolate, or white chocolate?
Bench Press
3 x 55-65-75-80-85+
Weighted Bear Crawls (DBs)
3 rounds of 50β
Core Cashout
Keith
21 thoughts on “Friday’s QOD”
Mario B.
Bench Press
3 x 55-65-75-80-85+ (Max 8)
95-115-130-140-150 X 8
(Was going off #175, which I though may of been low as I haven’t tested in a bit..)
So need to go up in Weight next week.
Weighted Bear Crawls (DBs)
3 rounds of 50β
25, 35, 40. Then tried with #50 for “more fitness”, Actually like these!
Core Cashout
Tabata x 16 rnds, with grasshoppers & hollow holds….Lower back was hurting so switched to “Superman holds”.
Thanks Matt for coaching.
Tips in the bench seems to make more sense for me, and clicked!
Good job 6 am’ers.
Tracy
QOD:
Yes please;)
Remi Richard
Bench Press
3 x 55-65-75-80-85+
135-155-175-185-190X7 – personal best!
Weighted Bear Crawls (DBs)
3 rounds of 50β W/15# – kept it as low as I could, tough movement.
Core Cashout – aka wod in disguise… rough
Thanks coach Matt, great job 6ames!
Del
Dark chocolate, milk chocolate, or white chocolate? If we have to pick I guess it would be Dark π
Bench Press
3 x 55-65-75-80-85+
135-155-175-195-205×7
Weighted Bear Crawls (DBs)
3 rounds of 50β
35-40-50-50
Core stuff.
Thanks Matt!
Angela Steeves
Dark or milk chocolate
Bench Press x 3
55-65-75-80-85+ AMRAP
45# 50# 60# 65# 70# x 5
Weighted Bear Crawls w/DB 3 x 50β
10#
15#
20#
Core Cashout
Spider-Manβs
Hollow Hold
Kevin
QOD – White chocolate!
Bench Press x3
135-155-175-190-200×6
DB Bear Crawls
30-40-50#
Cashout – gross
Heather Skeard cooper
Probably one of my least favourite combination of workouts lol…
Chest was hurting so bad and so sore today so Bench was a sh*t show
Bench Press – subbed to seated dumbbell press
3 x 15# – 20# – 25# – 25# (x4)
Weighted Bear Crawls (DBs) – subbed to Overhead dumbbell walk
3 rounds of 50β
15# – 20# – 20#
Core Cashout:
Subbed to kickouts instead of grasshoppers.
Subbed to squat hold instead of hollow hold.
Gabriel
WUx1
Bench Press
3 x 55-65-75-80-85+
95-115-130-140-150×6
Weighted Bear Crawls (DBs)
3 rounds of 50β W/20-40-40
Core Cashout
Way to go early morn peeps!
Thanks Matt!
Gilles
mob wux1
bench press x 3
95-115-130-140-145×3
weighted bear crawl
20-25-40
core cash out
Leanne Daigle
Bench press 75# x 8 max reps
Bear crawl. 10# then 20#. Don’t think I did them right but will find out tomorrow when I see what hurts.
Core was fun….I tried the “panting method” I learned when I was in labour many years ago….it worked!
Dark chocolate ….best with red wine
Milk chocolate…great with red wine when you’re out of dark
White chocolate…perfectly acceptable with red wine when no other chocolate is on handπππ
Bench Press
3 x 55-65-75-80-85+ (Max 8)
95-115-130-140-150 X 8
(Was going off #175, which I though may of been low as I haven’t tested in a bit..)
So need to go up in Weight next week.
Weighted Bear Crawls (DBs)
3 rounds of 50β
25, 35, 40. Then tried with #50 for “more fitness”, Actually like these!
Core Cashout
Tabata x 16 rnds, with grasshoppers & hollow holds….Lower back was hurting so switched to “Superman holds”.
Thanks Matt for coaching.
Tips in the bench seems to make more sense for me, and clicked!
Good job 6 am’ers.
QOD:
Yes please;)
Bench Press
3 x 55-65-75-80-85+
135-155-175-185-190X7 – personal best!
Weighted Bear Crawls (DBs)
3 rounds of 50β W/15# – kept it as low as I could, tough movement.
Core Cashout – aka wod in disguise… rough
Thanks coach Matt, great job 6ames!
Dark chocolate, milk chocolate, or white chocolate? If we have to pick I guess it would be Dark π
Bench Press
3 x 55-65-75-80-85+
135-155-175-195-205×7
Weighted Bear Crawls (DBs)
3 rounds of 50β
35-40-50-50
Core stuff.
Thanks Matt!
Dark or milk chocolate
Bench Press x 3
55-65-75-80-85+ AMRAP
45# 50# 60# 65# 70# x 5
Weighted Bear Crawls w/DB 3 x 50β
10#
15#
20#
Core Cashout
Spider-Manβs
Hollow Hold
QOD – White chocolate!
Bench Press x3
135-155-175-190-200×6
DB Bear Crawls
30-40-50#
Cashout – gross
Probably one of my least favourite combination of workouts lol…
Chest was hurting so bad and so sore today so Bench was a sh*t show
55-75-95-105-110 (2 reps)
Weighted bear crawls 10-15-20#
Core cash out
Bench Press – subbed to seated dumbbell press
3 x 15# – 20# – 25# – 25# (x4)
Weighted Bear Crawls (DBs) – subbed to Overhead dumbbell walk
3 rounds of 50β
15# – 20# – 20#
Core Cashout:
Subbed to kickouts instead of grasshoppers.
Subbed to squat hold instead of hollow hold.
WUx1
Bench Press
3 x 55-65-75-80-85+
95-115-130-140-150×6
Weighted Bear Crawls (DBs)
3 rounds of 50β W/20-40-40
Core Cashout
Way to go early morn peeps!
Thanks Matt!
mob wux1
bench press x 3
95-115-130-140-145×3
weighted bear crawl
20-25-40
core cash out
Bench press 75# x 8 max reps
Bear crawl. 10# then 20#. Don’t think I did them right but will find out tomorrow when I see what hurts.
Core was fun….I tried the “panting method” I learned when I was in labour many years ago….it worked!
Dark chocolate ….best with red wine
Milk chocolate…great with red wine when you’re out of dark
White chocolate…perfectly acceptable with red wine when no other chocolate is on handπππ
Lol perfect!
OG
Snatch pull + power snatch + snatch
(1+2+1)x2 85-95#
(1+1+1)x5 105-115-125-130-125#
Pause front squat + front squat
(2+1)x5 125-145-165-185-205#
Crossfit.com 2017.12.11
Find a heavy OHS x2 = 155#
(started feeling really shaky so I stopped there)
4 rounds
500m Row
10 OHS 155# > scaled to 55% of 155# = 85#
= 11:59
Bench Press
3 x 55-65-75-80-85+
95.115.125.135.140*4
Weighted Bear Crawls (DBs)
3 rounds of 50β #25
Core Cashout
Tough Tabata
Thanks Mario!
Dark…always dark…
Bench press
155×5 185×3 225×3 245×3 265×3
Then some bear crawls
30s 40s then 50s
Then the difficult core stuff
Bench Press x 3
55-65-75-80-85+ AMRAP
55#, 65#, 75#, 80#, 85#x11
Weighted Bear Crawls w/DB 3 x 50β
15#
25#
30#
Core Cashout
Grasshoppers
Hollow Hold
Dark chocolate
White chocolate!
Bench Press x 3
55-65-75-80-85+ AMRAP
40#, 50#, 60#, 65#, 70#x11
Weighted Bear Crawls w/DB 3 x 50β
10#
10#
15#
Core Cashout
Grasshoppers
Hollow Hold
Bench Press
3 x 55-65-75-80-85+
55-65-75-80-85(x18)#
Weighted Bear Crawls (DBs)
3 rounds of 50β
15-25-30#
Thanks, Blake, for the bench press tips, they really helped…I might not say “I HATE bench press” anymore after that!
MOB + Group WU & MOB
Bench Press x 3
55%-65-75-80-85+
135# – 155# – 175# – 185# -205#Γ3
Weighted Bear Crawls (DBs)
3 rounds of 50β
25# x2
35# x1
Core $OUT – Mt Climbers