Friday’s QOD

What do you want to be known for?

Bench Press x10
4 sets building

10-8-6-4-2 reps
Burpee Sandbag Clean and Press
2-4-6-8-10 reps
Box Jump Overs (24/20”)

Amber

18 thoughts on “Friday’s QOD”

  1. Bench Press x10
    4 sets building
    85 (WU) – 105-120-135-155#

    10-8-6-4-2 reps
    Burpee Sandbag Clean and Press
    2-4-6-8-10 reps
    Box Jump Overs (24”)

    5:32

  2. Bench Press x10
    4 sets building
    50-60-75-85#

    10-8-6-4-2 reps
    Burpee Sandbag Clean and Press
    2-4-6-8-10 reps
    Box Jump Overs (24/20”)

    6:29

    Thanks Shane!

  3. Bench Press x10
    4 sets building
    95-115-135-165-175×9
    10-8-6-4-2 reps
    Burpee Sandbag Clean and Press
    2-4-6-8-10 reps
    Box Jump Overs (24”)
    4:22

    Thanks Matt!

  4. Bench Press x10
    4 sets building
    135-185-210-235

    10-8-6-4-2 reps
    Burpee Sandbag Clean and Press –80 lb bag–
    2-4-6-8-10 reps
    Box Jump Overs (24/20”)
    7:13

  5. Kevin
    If I was to do this workout with a ruck would it count for a ruck WOD for pathfinder?

  6. Bench Press x10
    4 sets building
    75 – 85 – 95 – 105 – 120 x 8

    10-8-6-4-2 reps
    Burpee Sandbag Clean and Press (These hurt my knuckles are I’m still finding sand in my hair)
    2-4-6-8-10 reps
    Box Jump Overs (24”)

    5:54

  7. 930 OG with Matt and our friend Brit
    Comp train wod

    30 power snatches 95#
    10 ring MU
    30 C&J 95#
    10 ring MU
    30 thrusters 95#
    10 ring MU
    22:something …wasn’t really for time. Just put in work.
    Scaled ring MU down to 3 reps each round.
    Snatches & C&J were all steady singles
    Thrusters were 10-8-7-5

    First run of the season was to the gym for the 4pm class! Slow and steady with my gym bag on…which is super light but very awkward
    20:45 for the run (just under 4km)

    4pm class
    Bench press x10
    75-90-105-120#

    WOD with 40# SB & 20” box
    4:54

    Took the first 10 clean and press to figure out my technique. That was fun! Thanks Shane.

    Anddd the lovely Janelle drove me home because I was all fitnessed out after that 😊

  8. Bench Press x10
    4 sets building
    90,100,110,120

    10-8-6-4-2 reps
    Burpee Sandbag Clean and Press
    2-4-6-8-10 reps
    Box Jump Overs (24/20”)
    6:10
    Good to be at the nooner…Thanks Kevin!

  9. Bench Press x10
    4 sets building
    95-125-150-165-175#

    10-8-6-4-2 reps
    Burpee Sandbag Clean and Press
    2-4-6-8-10 reps
    Box Jump Overs (24”)

    6:13

  10. Angela Steeves

    Bench Press x10
    4 sets building
    40# 45# 55# 60#

    10-8-6-4-2 reps
    Burpee Sandbag Clean and Press (10# dumbbells)
    2-4-6-8-10 reps
    Box Jump Overs (24/20”)

    Total time 5:50

  11. Bench Press x 10
    50-60-70-75….Cramp in my back meant \i only did 7 reps on my 3rd round at 70. Greater success on 75# thanks to Coach Shane reminding me to brace. Thanks!

    WOD with 40# sandbag & 20″ box
    6:20

  12. WUx1+ CS

    Bench Press x10
    4 sets building
    95-105-115-120×8

    10-8-6-4-2 reps
    Burpee Sandbag Clean and Press
    2-4-6-8-10 reps
    Box Jump Overs (24”)
    4:43

    Thanks Shane!

  13. Bench press x 10
    135
    185
    205
    215×9

    Think I pulled a chest muscle weirdly.

    WOD
    10-8-6-4-2 (burpee sandbag clean jerk )
    2-4-6-8-10 ( box jump overs 24′)

    5:24

  14. OG

    Deadlifts
    50-225×5
    60-275×5
    70-315×3
    75-345×3
    85-385×3
    90-415×1
    100-465×1. PR of 10lb

  15. Have you ever done so much dumb stuff in a day, that you have no idea what made you sore.. Haha that’s my Friday in a nutshell
    7am class with Miss Jeana
    Bench Press x10
    4 sets building
    55 – 60 – 65 – 70 – 75
    10-8-6-4-2 reps
    Burpee Sandbag Clean and Press
    2-4-6-8-10 reps
    Box Jump Overs (24/20”)
    8:06
    I chose slow and steady with this workout, my hip and lower back were very tight, but I am glad I went!

    6pm OG
    Ruck workout with Kevin, Jo, Roxanne, Tara, Dan, Alex(our surprise guest), also Shane, and Karen for some miles!
    GORUCK April challenge workout #5
    Ruck 1 mile – 17:40
    10 Rounds
    10 Russian Twists
    10 Pushups
    10 OHS
    Ruck 1 Mile – 16 ish
    30# ruck
    Total 56ish minutes

    Then
    Amanda, Nick, Roxanne, Janet and I rucked 15 miles around the city! 6ish hours later I got to bed! What fun!

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