Friday’s QOD

13 thoughts on “Friday’s QOD”

1. Elba

   September 28, 2018 at 7:39 am

   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. Gabriel

   September 28, 2018 at 8:36 am

   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. Del

   September 28, 2018 at 9:46 am

   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. John Gunn

   September 28, 2018 at 3:10 pm

   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. Christie Neate

   September 28, 2018 at 4:47 pm

   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. Mike Moody

   September 28, 2018 at 5:37 pm

   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. Francis Landry

   September 28, 2018 at 6:31 pm

   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. GillesGautreau

   September 28, 2018 at 6:35 pm

   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. Jeff L

   September 28, 2018 at 7:18 pm

   OG throwdown with Crystal and Marcel

   WOD with 75#

   Time – 16:26
10. Marcel

    September 28, 2018 at 11:31 pm

    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…?
11. Stacey Simpson

    September 29, 2018 at 6:22 am

    Wod @ 35# : 17:24.
    Lost some time wiping feet at the door due to rain.
12. Roxanne

    September 29, 2018 at 5:48 pm

    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.
13. Amanda

    October 4, 2018 at 11:46 pm

    Did the wod the following Thurs open gym

    With 55#: 18:54