Friday’s QOD

For those registered for the Hopper, what do you WANT to see come out of it?

There’s still time to register for the Anniversary party.

EMOM for 8 min
30 sec plank + 5 Deadlifts @ 50%

AMRAP for 6 min
10 Deadlifts (50%)
20 HR Pushups

Rest 3 min

AMRAP for 6 min
10 Burpees
20 Situps

Compare to March 13/17

JJ

22 thoughts on “Friday’s QOD”

  1. Group WU & MOB

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 50% -135#

    AMRAP for 6 min
    10 Deadlifts (50%) – 135#
    20 HR Pushups

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps

    TOTAL: 204

  2. Mobility + WU x 1
    Group WU + Mobility

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @105#

    AMRAP for 6 min
    10 Deadlifts @105#
    20 HR Pushups

    Total: 3 rounds + 10 deadlifts

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps

    Total: 4 rounds + 5 burpees

    Total: 225 (no PR but happy with it)

    Thanks Shane. Great job everyone!

  3. Mobility + WU x 1
    Group WU + Mobility

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @105#

    AMRAP for 6 min
    10 Deadlifts @105#
    20 HR Pushups

    Total: 2 rounds + 12 pushups

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps

    Total: 4 rounds + 12 sit-ups

    Total: 224

    1. Thought you told me you were trying to keep up to me on situps but you were almost a whole round ahead! 🙂 Well done!

  4. EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 135#

    AMRAP for 6 min
    10 Deadlifts @ 135#
    20 HR Pushups

    Total: 2 rounds + 3 pushups (= 73)

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Abmat situps

    Total: 2 rounds + 9 burpees (all situps unbroken) (= 69)

    Total: 172

  5. EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 50%
    215
    AMRAP for 6 min
    10 Deadlifts (50%) 215
    20 HR Pushups
    4 Rounds
    Rest 3 min
    AMRAP for 6 min
    10 Burpees
    20 Situps
    4 Rounds + 2 Burpees
    242 reps was 196 last time

    Thanks Shane!

  6. EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 50%
    165# (felt good)

    AMRAP for 6 min
    10 Deadlifts (50%) 165#
    20 HR Pushups
    3 rounds+10 DL

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps (with abmat)
    3 rounds+8 situps

    208 reps total. That was a sweat fest

  7. WUx1 +CS

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 50%(mod to left leg box pistols)

    AMRAP for 6 min
    10 Deadlifts (50%) (mod to Goblet squats @ 45#)
    20 HR Pushups
    3 rounds + 11 HRPU

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps
    4 rounds + 8 Situps
    249 total reps

    Great job morning folks!

    Thanks Shane!

  8. I just registered for 5 but since it’s already 530 should be for 6 so can someone fix this please. Thanks

  9. francis landry

    Group WU & MOB

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 50% -225#

    AMRAP for 6 min
    10 Deadlifts (50%) – 225#
    20 HR Pushups

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps

    TOTAL: 190

  10. mob wux1
    EMOM
    30 sec plank +5 DL 155 #
    the duet
    AMRAP in 6 min
    10 deadlift 155#
    20 HR push up
    4 round 4 push up
    134 rep
    rest 3 min
    AMRAP 6 min
    10 burpees
    20 sit up abmat
    4 round
    120 rep
    total 254

  11. EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 50% = 75#

    AMRAP for 6 min
    10 Deadlifts (50%) – 75#
    20 HR Pushups

    Score: 70 reps

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps

    Score : 92 reps

    Total : 162. 5# and 25 rep PR from last time!!

  12. EMOM 8 MINS
    30 sec plank + 5 deadlifts @ 145#

    AMRAP for 6 min
    10 Deadlifts 145#
    20 HR Pushups (from knees)
    3 rounds + 7 pushups

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps ABMAT
    3 rounds + 2 burpees

    199 reps

    Thanks Helen, Mario, and Steph for doing this in open gym with me!

  13. EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 105#

    AMRAP for 6 min
    10 Deadlifts 105#
    20 HR Pushups from the knees

    3rounds

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps (abmat)

    2 rounds 3 burpees

    Score: 153

  14. Deadlift weight 215#

    WOD
    217 big boy reps. First round ok. Burpees in second round. … not so nice. More reps in first AMRAP 123 than second 94

  15. mob wux1
    EMOM
    30 sec plank +5 DL 145 #
    the duet
    AMRAP in 6 min
    10 deadlift 145#
    20 HR push up
    4 rounds 1 dl
    121 rep
    rest 3 min
    AMRAP 6 min
    10 burpees
    20 sit up abmat
    3 rounds 10 burpees, 4 sit-ups
    104 rep
    total 225

  16. Christie Neate

    EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 50% (120#)

    AMRAP for 6 min
    10 Deadlifts (120#)
    20 HR Pushups
    3 + 5 DL = 95 Reps

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps
    2 + 15 Reps = 75 Reps

    170 Reps
    Big mistake was going first 20 HR pushups unbroken … 2nd AMRAP was slowwww.

  17. 30 sec plank + 5 Deadlifts @ 50% -195#

    AMRAP for 6 min
    10 Deadlifts (50%) – 195#
    20 HR Pushups

    2 rnds + 16 HRPU

    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 Situps

    3 rnds + 8 burpees

    TOTAL: 174

  18. OG

    Ankle mobility 70kb
    Wrist mobility 95lb 2 min 115lb 2 min
    Squat holds 30 secs x 2

    Ring rips 5-4-3-2-1 unbroken ( moving to 6)

    Power clean 95-135-155-185-205

  19. EMOM for 8 min
    30 sec plank + 5 Deadlifts @ 50% 65#

    AMRAP for 6 min
    10 Deadlifts (50%) 65#
    20 HR Pushups
    100 reps
    Rest 3 min

    AMRAP for 6 min
    10 Burpees
    20 situps
    94 reps

    Total 194

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