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Friday’s QOD
By Kevin Wood
/ November 16, 2018 November 16, 2018
What’s your most used emoji?
Bench Press
50-60-70-75-80+
EMOM for 15 min
Min 1 – 15/12 cal Row
Min 2 – 10 DB Power Clean and Jerk
Min 3 – 10 Ring Dips
Min 4 – 50 Double Unders
Min 5 – 30 sec Plank
Jeremy
14 thoughts on “Friday’s QOD”
Mark
Bench Press x 3
50-60-70-75-80+
115# – 135# – 160# – 170# – (180# x 11)…thanks for the spot Bob
EMOM for 15 min
Min 1 – 15/12 cal Row
Min 2 – 10 DB Power Clean and Jerk – 30#
Min 3 – 10 Ring Dips – 15 RDs
Min 4 – 50 Double Unders – Singles
Min 5 – 30 sec Plank – rnd 3 for 60 sec
Mike Moody
Bench press X3
155×5
185
210
225
240 x 8
Then
3 rounds
15 cals ( rowed 2 cals on one pull. Never did it before)
10 db clean jerks (45 # du bells)
12 box dips
50 singles
30 sec plank
Bench press x3 (increased my numbers after hitting 15 reps last week)
55 – 65 – 80 – 85 – 90 (x9)
Promised myself I would push as hard as I could, and not give up till I actually failed. Reps 7, 8, and 9 all had me thinking “I don’t know if I can finish this rep”, but I didn’t actually fail till rep 10! I feel pretty damned good about that.
EMOM for 15 min
Min 1 – 15 cal Row
Min 2 – 10 DB Power Clean and Jerk 20#
Min 3 – 10 Paralette dips
Min 4 – 50 Single unders
Min 5 – 30 sec plank
*Realized part way through the first row that the damper was set at 10…left it there because it actually felt really good for these short rows, averaged ~1400 cal/hr
*First time in a WOD doing paralette dips with totally straight legs, they felt strong
*Last round of plank = 60 sec
QOD – most used emoji is definitely the laugh/cry face 😂😂
Melanie
Bench Press
50-60-70-75-80+
55-65-75-80-85×9
I was aiming for 10.. The same weight I only managed 4x last week 🤷♀️
I shared the bar with Ryan, he definitely needs to up his numbers! 😉
EMOM for 15 min
Min 1 – 10 cal on Bike
Min 2 – 10 DB Power Clean and Jerk (20#)
Min 3 – 10 Ring Dips on paralettes
Min 4 – 50 Double Unders
Min 5 – 30 sec Plank (last round 1 min)
Not as aweful as I thought it would be! My wonky legs/arms (general entire body) did not enjoy the clean and jerks today..
Wrapped my brain around the dips, I’ll try differently next time! Thanks Matt for the tips and tunes.. Always a great class!
Most used emoji… So.. top 3? 😂❤🤭
EMOM for 15 min
Min 1 – 15 Cal Row
Min 2 – 10 DB Power Clean and Jerk – (1st Rnd 50#, 2 & 3 – 35#)
Min 3 – 10 Ring Dips
Min 4 – 50 Double Unders – Unbroken in 1st two rounds…only got 41 in last round
Min 5 – 30 sec Plank – Rnd 3 for 60 sec
Gabriel
Bench Press x 3
50-60-70-75-80+
85-100-120-127-136×9
EMOM for 15 min
Min 1 – 15 cal Row
Min 2 – 10 DB Power Clean and Jerk – 30#
Min 3 – 10 Ring Dips
Min 4 – 50 Double Unders -1st and 3rd unbroken
Min 5 – 30 sec Plank – rnd 3 for 60 sec
Thanks Shane!
GillesGautreau
mob wux1 15 cal on bike
bench press x 3
85-100-120-127-136×9
EMOM for 15 min
min 1 12 cal row
min 2 10 DB PCJ 30 #
min 3 ring dip (DB floor press )
min 4 50 DU ( single )
min 5 30 sec plank
EMOM for 15 min
Min 1 – 12 cal row
Min 2 – 10 DB Power Clean and Jerk (20#)
Min 3 – 10 Dips on box
Min 4 – 50 Double Unders (SU in 2nd round)
Min 5 – 30 sec Plank (last round 1 min)
Thanks Kevin!
Lisa MacLaughlin
Bench Press x3
50-60-70-75-80+
35-45-55-65-75#x12
EMOM for 15 min
Min 1 – 15/12 cal Row
Min 2 – 10 DB Power Clean and Jerk 15#
Min 3 – 10 Ring Dips (box dips)
Min 4 – 50 Double Unders (singles)
Min 5 – 30 sec Plank
Mario Richard
Bench Press x 3
50-60-70-75-80+
115# – 135# – 160# – 170# – (180# x 11)
EMOM for 15 min
Min 1 – 15 cal Row
Min 2 – 10 DB Power Clean and Jerk – 40#
Min 3 – 10 Ring Dips
Min 4 – 50 Double Unders
Min 5 – 30 sec Plank
Mario A.
Bench Press x3
120-145-170-180-190(x6 reps)
EMOTM 15 mins
1) 15 Cal Row
2)10 DB Clean & Jerk 2×35#
3) 10 Box Dips
4) 50 DUs (all rounds unbroken)
5) 30 sec Plank (60 sec last round)
Bench Press x 3
50-60-70-75-80+
115# – 135# – 160# – 170# – (180# x 11)…thanks for the spot Bob
EMOM for 15 min
Min 1 – 15/12 cal Row
Min 2 – 10 DB Power Clean and Jerk – 30#
Min 3 – 10 Ring Dips – 15 RDs
Min 4 – 50 Double Unders – Singles
Min 5 – 30 sec Plank – rnd 3 for 60 sec
Bench press X3
155×5
185
210
225
240 x 8
Then
3 rounds
15 cals ( rowed 2 cals on one pull. Never did it before)
10 db clean jerks (45 # du bells)
12 box dips
50 singles
30 sec plank
Bench press x3 (increased my numbers after hitting 15 reps last week)
55 – 65 – 80 – 85 – 90 (x9)
Promised myself I would push as hard as I could, and not give up till I actually failed. Reps 7, 8, and 9 all had me thinking “I don’t know if I can finish this rep”, but I didn’t actually fail till rep 10! I feel pretty damned good about that.
EMOM for 15 min
Min 1 – 15 cal Row
Min 2 – 10 DB Power Clean and Jerk 20#
Min 3 – 10 Paralette dips
Min 4 – 50 Single unders
Min 5 – 30 sec plank
*Realized part way through the first row that the damper was set at 10…left it there because it actually felt really good for these short rows, averaged ~1400 cal/hr
*First time in a WOD doing paralette dips with totally straight legs, they felt strong
*Last round of plank = 60 sec
QOD – most used emoji is definitely the laugh/cry face 😂😂
Bench Press
50-60-70-75-80+
55-65-75-80-85×9
I was aiming for 10.. The same weight I only managed 4x last week 🤷♀️
I shared the bar with Ryan, he definitely needs to up his numbers! 😉
EMOM for 15 min
Min 1 – 10 cal on Bike
Min 2 – 10 DB Power Clean and Jerk (20#)
Min 3 – 10 Ring Dips on paralettes
Min 4 – 50 Double Unders
Min 5 – 30 sec Plank (last round 1 min)
Not as aweful as I thought it would be! My wonky legs/arms (general entire body) did not enjoy the clean and jerks today..
Wrapped my brain around the dips, I’ll try differently next time! Thanks Matt for the tips and tunes.. Always a great class!
Most used emoji… So.. top 3? 😂❤🤭
Bike instead of row?! 😱😱 way to go!!
QOD: 😍
Bench Press x 3
50% – 60% – 70% – 75% – 80+
95 – 115 – 135 – 145 – 155 (11)
EMOM for 15 min
Min 1 – 15 Cal Row
Min 2 – 10 DB Power Clean and Jerk – (1st Rnd 50#, 2 & 3 – 35#)
Min 3 – 10 Ring Dips
Min 4 – 50 Double Unders – Unbroken in 1st two rounds…only got 41 in last round
Min 5 – 30 sec Plank – Rnd 3 for 60 sec
Bench Press x 3
50-60-70-75-80+
85-100-120-127-136×9
EMOM for 15 min
Min 1 – 15 cal Row
Min 2 – 10 DB Power Clean and Jerk – 30#
Min 3 – 10 Ring Dips
Min 4 – 50 Double Unders -1st and 3rd unbroken
Min 5 – 30 sec Plank – rnd 3 for 60 sec
Thanks Shane!
mob wux1 15 cal on bike
bench press x 3
85-100-120-127-136×9
EMOM for 15 min
min 1 12 cal row
min 2 10 DB PCJ 30 #
min 3 ring dip (DB floor press )
min 4 50 DU ( single )
min 5 30 sec plank
Bench Press
50-60-70-75-80+
55-65-70-75-80(3)
EMOM for 15 min
Min 1 – 12 cal row
Min 2 – 10 DB Power Clean and Jerk (20#)
Min 3 – 10 Dips on box
Min 4 – 50 Double Unders (SU in 2nd round)
Min 5 – 30 sec Plank (last round 1 min)
Thanks Kevin!
Bench Press x3
50-60-70-75-80+
35-45-55-65-75#x12
EMOM for 15 min
Min 1 – 15/12 cal Row
Min 2 – 10 DB Power Clean and Jerk 15#
Min 3 – 10 Ring Dips (box dips)
Min 4 – 50 Double Unders (singles)
Min 5 – 30 sec Plank
Bench Press x 3
50-60-70-75-80+
115# – 135# – 160# – 170# – (180# x 11)
EMOM for 15 min
Min 1 – 15 cal Row
Min 2 – 10 DB Power Clean and Jerk – 40#
Min 3 – 10 Ring Dips
Min 4 – 50 Double Unders
Min 5 – 30 sec Plank
Bench Press x3
120-145-170-180-190(x6 reps)
EMOTM 15 mins
1) 15 Cal Row
2)10 DB Clean & Jerk 2×35#
3) 10 Box Dips
4) 50 DUs (all rounds unbroken)
5) 30 sec Plank (60 sec last round)