Do you hear Yanny or Laurel? Watch this if you’ve never heard it before
Front Rack Step-up
5 reps per leg x 4 sets
“I like butt stuff”
AMRAP in 3 min
20 Wall Balls
2x20m Walking Lunges
Rest 1 min
Complete 3 cycles
Chris
14 thoughts on “Friday’s QOD”
Remi Richard
Front Rack Step-up
5 reps per leg x 4 sets
45-95-105-115
“I like butt stuff”
AMRAP in 3 min
20 Wall Balls
2x20m Walking Lunges
Rest 1 min
Complete 3 cycles
10m of lunges = 1
125 Rx’d
Thanks Coach Mario, great job 6amers!
Del
QOD: Laurel last night on the news and Yanny on this video
Front Rack Step-up
5 reps per leg x 4 sets
45-65-70-75
“I like butt stuff”
AMRAP in 3 min
20 Wall Balls unbroken
2x20m Walking Lunges
Rest 1 min
Complete 3 cycles
126 reps
Thanks Mario!
Elba
Front Rack Step-up
5 reps per leg x 4 sets
35-45-55-65
“I like butt stuff”
AMRAP in 3 min
20 Wall Balls
2x20m Walking Lunges
Rest 1 min
Complete 3 cycles
10m of lunges = 1
123 Rx’d
Great class Heather, nice to have you as a coach this morning, everyone did great 🙂
Laura
Front Rack Step-up
5 reps per leg x 4 sets
35-35-40-45#
“I like butt stuff”
AMRAP in 3 min
20 Wall Balls 10#-10′
2x20m Walking Lunges
Rest 1 min
Complete 3 cycles
20m of lunges = 1
100 reps
Thanks Blake!
Gabriel
WUx1 + CS
Front Rack Step-up
5 reps per leg x 4 sets
45-95-105-115-125
“I like butt stuff”
AMRAP in 3 min
20 Wall Balls
2x20m Walking Lunges
Rest 1 min
Complete 3 cycles
10m of lunges = 1
123 Rx’d
Way to go am peeps!
Thanks Mario!
Janet
Front Rack Step-up
5 reps per leg x 4 sets
35-35-35-40#
“I like butt stuff”
AMRAP in 3 min
20 Wall Balls 10#-10′
2x20m Walking Lunges
Rest 1 min
Complete 3 cycles
20m of lunges = 1
97 reps
Thanks Blake!
Shawn Johnson
Had intentions to get to the nooner twice this week but couldn’t manage to get there on time so I went for a run instead..
Front Rack Step-up
5 reps per leg x 4 sets
15# on 20″ box – my legs are too short for this.
25# on 12″ box with 25# plate on too
30#
35#
“I like butt stuff”
AMRAP in 3 min
20 Wall Balls
2x20m Walking Lunges
Rest 1 min
Complete 3 cycles
22 – 22 – 25
Total: 69 reps
Marcel
Front Rack Step Up to 20″ box
5 reps per leg
45-65-75-80
“I like butt stuff”
AMRAP in 3 min
20 Wall Balls 14#
2x20m Walking Lunges
Rest 1 min
Complete 3 cycles
10m of lunges = 1
96 reps
Melanie
Front Rack Step-up
5 reps per leg x 4 sets
35 – 35 – 40 – 40
“I like butt stuff”
AMRAP in 3 min
20 Wall Balls
2x20m Walking Lunges
Rest 1 min
Complete 3 cycles
26 – 22 – 22
70
I challenged myself and used the 12# Wall Ball.. although it was tough I managed sets of 10
I took 80# sandbag around the loop after class, it felt heavy today!!
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
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Front Rack Step-up
5 reps per leg x 4 sets
45-95-105-115
“I like butt stuff”
AMRAP in 3 min
20 Wall Balls
2x20m Walking Lunges
Rest 1 min
Complete 3 cycles
10m of lunges = 1
125 Rx’d
Thanks Coach Mario, great job 6amers!
QOD: Laurel last night on the news and Yanny on this video
Front Rack Step-up
5 reps per leg x 4 sets
45-65-70-75
“I like butt stuff”
AMRAP in 3 min
20 Wall Balls unbroken
2x20m Walking Lunges
Rest 1 min
Complete 3 cycles
126 reps
Thanks Mario!
Front Rack Step-up
5 reps per leg x 4 sets
35-45-55-65
“I like butt stuff”
AMRAP in 3 min
20 Wall Balls
2x20m Walking Lunges
Rest 1 min
Complete 3 cycles
10m of lunges = 1
123 Rx’d
Great class Heather, nice to have you as a coach this morning, everyone did great 🙂
Front Rack Step-up
5 reps per leg x 4 sets
35-35-40-45#
“I like butt stuff”
AMRAP in 3 min
20 Wall Balls 10#-10′
2x20m Walking Lunges
Rest 1 min
Complete 3 cycles
20m of lunges = 1
100 reps
Thanks Blake!
WUx1 + CS
Front Rack Step-up
5 reps per leg x 4 sets
45-95-105-115-125
“I like butt stuff”
AMRAP in 3 min
20 Wall Balls
2x20m Walking Lunges
Rest 1 min
Complete 3 cycles
10m of lunges = 1
123 Rx’d
Way to go am peeps!
Thanks Mario!
Front Rack Step-up
5 reps per leg x 4 sets
35-35-35-40#
“I like butt stuff”
AMRAP in 3 min
20 Wall Balls 10#-10′
2x20m Walking Lunges
Rest 1 min
Complete 3 cycles
20m of lunges = 1
97 reps
Thanks Blake!
Had intentions to get to the nooner twice this week but couldn’t manage to get there on time so I went for a run instead..
Today – 10km = 1:05:29 avg 6:33
Split times – 1k (5:51), 2k (5:40), 3k (6:00), 4k (6:27), 5k (6:14), 6k (6:41), 7k (6:50), 8k (7:06), 9k (7:28), 10k (7:07)
Wednesday – 9km = 1:00:28 avg 6:43
Split times – 1k (6:13), 2k (5:54), 3k (6:17), 4k (6:15), 5k (6:54), 6k (6:49), 7k (7:09), 8k (7:16), 9k (7:39)
QOD: I hear Yanny
Front Rack Step-up
5 reps per leg x 4 sets
65-75-95-115
WOD
“I like butt stuff”
AMRAP in 3 min
20 Wall Balls @ 16#
2x20m Walking Lunges
Rest 1 min
Complete 3 cycles
score of 102 reps
QOD: I hear Kevin saying “elbows up”…..science is weird indeed!
Wod: wall balls and walking lunges
93 reps, 10# ball
Thanks Mario. Great Friday @ 5 class😃
QOD: laurel
Front rack step up
35-45-50-55-55#
95 reps, 12# ball
Front Rack Step-up
5 reps per leg x 4 sets
15# on 20″ box – my legs are too short for this.
25# on 12″ box with 25# plate on too
30#
35#
“I like butt stuff”
AMRAP in 3 min
20 Wall Balls
2x20m Walking Lunges
Rest 1 min
Complete 3 cycles
22 – 22 – 25
Total: 69 reps
Front Rack Step Up to 20″ box
5 reps per leg
45-65-75-80
“I like butt stuff”
AMRAP in 3 min
20 Wall Balls 14#
2x20m Walking Lunges
Rest 1 min
Complete 3 cycles
10m of lunges = 1
96 reps
Front Rack Step-up
5 reps per leg x 4 sets
35 – 35 – 40 – 40
“I like butt stuff”
AMRAP in 3 min
20 Wall Balls
2x20m Walking Lunges
Rest 1 min
Complete 3 cycles
26 – 22 – 22
70
I challenged myself and used the 12# Wall Ball.. although it was tough I managed sets of 10
I took 80# sandbag around the loop after class, it felt heavy today!!
QOD – I only ever hear Laurel