Friday’s QOD

Reece’s Pieces or Reece’s Peanut Butter Cups?

**Last Day to order a hoodie**

Shoulder Activation Drill x10

Supermans + Hollow holds – superset 10 reps and 20 sec holds for 3 sets with ~45 sec rest between sets

Bacon sizzle – go from Hollow to Superman on call of ‘left’ and ‘right’

Reverse Tabata Hollow Rocks
10 seconds work
20 seconds rest

5 rounds
15 Wall Balls (20/14#@10’)
5 Bar Muscle-ups (5 ring dips/10 box dips)

Fred had a special workout

12 thoughts on “Friday’s QOD”

  1. Qod : peanut butter cups hands down !!!
    All the things
    Wod rx’d: 5:43
    Muscle ups all unbroken
    Wall balls were 15/15/15/(8/7)(5/5/5)
    Wanted it all unbroken but felt terrible. Fran cough and burnt chest after that….
    Have fun gang!!

  2. 5 rounds
    15 Wall Balls (20/14#@10’) – 20# ball
    5 Bar Muscle-ups (5 ring dips/10 box dips) – Scaled to jumping
    Time: 11:21

    Was a good bar muscle-up practice.

  3. QOD: Reece’s Pieces for sure!

    All that core stuff was like broccoli – terrible, but good for me.

    WOD Rx’d

    Palms tore, so a little slow for mid-word tape job.

    Blake skipped me for TMSGF, so mine is – We’re getting a new gym!!

  4. QOD: Peanut butter cups all the way!!!

    WOD Rx’d

    MU’s were unbroken.
    WB’s were 15/9-6/9-6/9-6/9-6 with short 3-4 sec. breaks.

  5. 5 rounds
    15 Wall Balls @10’ – 16# ball
    5 Bar Muscle-ups – Scaled to box dips
    Time: 7:10
    did a few bar muscle ups in warm up but failed first few attempts in WOD

  6. Core stuff

    5 rounds
    15 Wall Balls w/14# (15,15,15,10+5,9+6)
    5 Bar Muscle-ups (scaled to 10 box dips w/ feet on 12” box).


  7. Qod: Neither, peanut butter is only for my toast. Unless it’s the middle of the night in the middle of nowhere, and it’s the only happy food going around.. All of it.. Yes please

    Core stuff
    Superheros, breakfast, lefts and rights, rocking chairs, so confusing. . 🤭

    5 rounds
    15 Wall Balls (10#@10’)
    5 Bar Muscle-ups (5 ring dips negatives)
    Next time use the12#
    Thought about trying the jumping bar muscle up but I was honestly unsure and my chest was sore so copped out.. 🤷‍♀️
    Congrats to Tara for 900 classes!

  8. Lisa MacLaughlin

    5 rounds
    15 Wall Balls (20/14#@10’) 10#
    5 Bar Muscle-ups (5 ring dips/10 box dips) box dips


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