Friday’s QOD

If YOU came with a warning label, what would it say?

Build up to WOD weight

Complete 5 cycles of:
AMRAP in 3 min
10 Front Squats (165/115#/heavy)
10 Box Jumps (30/24”)
Max Burpees over Bar

Rest 3 min between rounds
Score is total burpees.

Compare to Feb.10/17

Alex

28 thoughts on “Friday’s QOD”

  1. If YOU came with a warning label, what would it say? Spine of steel 😊

    Build up to WOD weight to 50#

    Complete 5 cycles of:
    AMRAP in 3 min
    10 Front Squats (50#)
    10 Box Jumps (12”+45 plate)
    Max Burpees over Bar

    Rest 3 min between rounds (thank you rest!)
    Score is total burpees. 16+18+18+17+18= 87

  2. Build up to WOD weight

    Complete 5 cycles of:
    AMRAP in 3 min
    10 Front Squats (115#)
    10 Box Jumps (30”)
    Max Burpees over Bar

    Rest 3 min between rounds
    Score is total burpees.

    20-17-14-13-13 = 77 reps.

  3. Build up to WOD weight
    95-105-115-115-115

    Complete 5 cycles of:
    AMRAP in 3 min
    10 Front Squats (115#)
    10 Box Jumps (24”) Watch those shins!
    Max Burpees over Bar

    Rest 3 min between rounds
    Score is total burpees.

    20-22-20-19-21 = 102 reps.

  4. Build up to WOD weight

    Complete 5 cycles of:
    AMRAP in 3 min
    10 Front Squats (165/115#/heavy) 95#
    10 Box Jumps (30/24”) 24″
    Max Burpees over Bar

    Rest 3 min between rounds
    Score is total burpees.

    28 + 25 + 22 + 23 + 24 = 122

  5. Warning – contents may explode under pressure

    FS x3
    115-135-155-175

    WOD Rx’d
    30-23-24-23-27

    Total – 127 🙂

    Thanks Cara.

  6. Front squat
    95-135-155

    WOD

    10 front squats (155)
    10 box jumps (24′)
    Max burpees over bar for 5 rounds

    10-12-12-11-11= 56 big reps

  7. Build up to WOD weight
    95-115-135-145
    Complete 5 cycles of:
    AMRAP in 3 min
    10 Front Squats (145#/heavy)
    10 Box Jumps (30”)
    Max Burpees over Bar
    20-17-12-13-16
    Rest 3 min between rounds
    Score is total burpees.
    78 was 117 @135/24″

    Thanks Cara!

    1. Oh and I used the 20″ box. Thought about skipping this WOD full of squats and box jumps all morning, but forced myself to do it anyway!

  8. Build up to WOD weight
    95-135-165

    Complete 5 cycles of:
    AMRAP in 3 min
    10 Front Squats (165/115#/heavy)
    10 Box Jumps (30/24”)
    Max Burpees over Bar

    Rest 3 min between rounds
    Score is total burpees.
    20-23-21-21-21
    106 rx
    I’m very happy with this!! (56 rep pr) compared to last time in 2017

  9. Samantha Black

    If YOU came with a warning label, what would it say? Pets all the dogs

    Build up to WOD weight:
    55 – 75 – 85 – 95 [x 5]

    Complete 5 cycles of:
    AMRAP in 3 min
    10 Front Squats (95#)
    10 Box Jumps (24″)
    Max Burpees over Bar

    Score: 96 (19/19/21/19/18) Would have hit 19 on the last round but I tripped on the last box jump.

    Great nooner! Thanks Blake 🙂

  10. WUx1 + 10 burpees

    Build up to WOD weight
    95-100-115-125-130

    Complete 5 cycles of:
    AMRAP in 3 min
    10 Front Squats (130#)
    10 Box Jumps (30”)
    Max Burpees over Bar

    Rest 3 min between rounds
    Score is total burpees.

    32-32-28-25-21 = 142 reps.and 4 stitches,
    Was at 47 of 50 when the box meet my left shin.
    PR of 22 burpees.

    Thanks Kevin!

  11. Worked up to 135#

    WOD @ 135# w/24″ box jumps
    103 reps

    Great Friday WOD! Last couple rounds were a grind.

  12. WOD @ 115# with 24” box jumps

    26-21-19-16-16 = 98 reps

    Got to workout with Heidi & Julie ❤️

  13. Complete 5 cycles of:
    AMRAP in 3 min
    10 Front Squats (135#)
    10 Box Jumps (24”)
    Max Burpees over Bar

    Rest 3 min between rounds
    Score is total burpees.

    97 reps

  14. Complete 5 cycles of:
    AMRAP in 3 min
    10 Front Squats (85#)
    10 Box Jumps (24”)
    Max Burpees over Bar

    Rest 3 min between rounds
    Score is total burpees.

    20-19-19-17-17 = 92 Reps

    Really liked this one! Burpees were the worst of it. 3 minutes of rest was the best!

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