Friday’s QOD

What makes you happy?

1 Power Snatch + 2 OHS
Hit 3-4 sets at a moderate weight

200 Meter Run, 21 Power Snatches (95/65#)
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats

*20 min cap

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13 thoughts on “Friday’s QOD”

  1. 1 Power Snatch + 2 OHS
    35-55-65-75-85

    200 Meter Run, 21 Power Snatches (95/65#)
    200 Meter Run, 21 Overhead Squats
    200 Meter Run, 15 Power Snatches
    200 Meter Run, 15 Overhead Squats
    200 Meter Run, 9 Power Snatches
    200 Meter Run, 9 Overhead Squats
    Time: 15:27 (I think)

    Great job everyone 😉 Nice class as always coach Shane!!

  2. WUx1 + CS

    1 Power Snatch + 2 OHS
    75-85-95-105-115

    200 Meter Run, 21 Power Snatches (70#) -12-6-3
    200 Meter Run, 21 Overhead Squats -unbroken
    200 Meter Run, 15 Power Snatches – 9-6
    200 Meter Run, 15 Overhead Squats-unbroken
    200 Meter Run, 9 Power Snatches-unbroken
    200 Meter Run, 9 Overhead Squats-unbroken

    Time–> 12:04
    Next time use 80#

    Thanks Shane!

  3. 1 Power Snatch + 2 OHS
    Hit 3-4 sets at a moderate weight
    95-105-115-125
    200 Meter Run, 21 Power Snatches (95#)
    200 Meter Run, 21 Overhead Squats
    200 Meter Run, 15 Power Snatches
    200 Meter Run, 15 Overhead Squats
    200 Meter Run, 9 Power Snatches
    200 Meter Run, 9 Overhead Squats
    13:37

    Thanks Amanda!

  4. 1 Power Snatch + 2 OHS
    55-65-75-75

    200 Meter Run, 21 Power Snatches 55#
    200 Meter Run, 21 Overhead Squats
    200 Meter Run, 15 Power Snatches
    200 Meter Run, 15 Overhead Squats
    200 Meter Run, 9 Power Snatches
    200 Meter Run, 9 Overhead Squats

    16:16

  5. Done @ home … because, rain 🤫
    1 Power Snatch + 2 OHS
    Hit 3-4 sets at a moderate weight
    55-65-75-80-85#

    200 Meter Run, 21 Power Snatches (55#)
    200 Meter Run, 21 Overhead Squats
    200 Meter Run, 15 Power Snatches
    200 Meter Run, 15 Overhead Squats
    200 Meter Run, 9 Power Snatches
    200 Meter Run, 9 Overhead Squats

    Did 200m rows*
    Time 15:29

  6. Power clean + OHS x2
    95-115-115

    WOD used 95# or RX
    200 m; 21 PCs ( 16+5)
    200 m ; 21 OHS (16+5)
    200 m ; 15 PCs (11+4)
    200 m ; 15 OHS (unbroken)
    200 m ; 9 PCs-unbroken
    200m ; 9 OHS unbroken

    16:15

    Weights were great running was the usual stalemate

    Fun one!!!

  7. WUx1

    1 Power Snatch + 2 OHS
    65-75-95-105-115

    WOD @ 80#
    200 Meter Run, 21 Power Snatches
    200 Meter Run, 21 Overhead Squats
    200 Meter Run, 15 Power Snatches
    200 Meter Run, 15 Overhead Squats
    200 Meter Run, 9 Power Snatches
    200 Meter Run, 9 Overhead Squats

    Time–> 14:52

  8. mob wux1
    1 power snatch
    +2 overhead squat ( front squat )
    55-65-70
    200 m row 21 power snatch snatch 70#
    200 m row 21 front squat
    15
    15
    9
    9
    12:50

  9. WOD @ 65# + 10 cal on Assault Bike

    200 Meter Run, 21 Power Snatches (95/65#)
    200 Meter Run, 21 Overhead Squats
    200 Meter Run, 15 Power Snatches
    200 Meter Run, 15 Overhead Squats
    200 Meter Run, 9 Power Snatches
    200 Meter Run, 9 Overhead Squats

    Time: 16:24 I think…?

  10. Power Lifting Homework

    Shoulder press
    x 5 40-50#
    x 3 60-70-75#
    85 AMRAP = 5 reps

    Seated DB Shoulder Press x 10
    20-25-30# (last few reps of 30# were not pretty)

    Skull Crushers x 10
    30#
    45#
    55# for 6 reps, 45# for 4 reps

    Barbell Curls x 10
    35-45-50#

    5 x 100m sprints
    (didn’t keep track of times)

    Did the Seated DB shoulder press, skull crushers, and barbell curls for the first time, so was kind of just figuring out what numbers to use for those.

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