Hand-release pushups: Same, easier or harder than regular pushups?
AMRAP in 8 min
1 OHS (135/95#)
2 Ring Dips
2 OHS
4 Ring Dips
3 OHS
6 Ring Dips
Etc…
Hands up and chest down
46 thoughts on “Friday’s QOD”
Andy
Mobility
400m run
WU x 1
Strenght: Push Press
5x 95-115-145-160-160
WOD: AMRAP in 8 min
1 OHS 100#
2 Ring Dips with m purple band
etc…
Total 107 reps
Lora
Nice job Andy! Great score!
Krista
Hand release push ups are easier in my opinion, the hand release gives you that little break and I find I get more power from the push.
Elissa
me too!
Maria
Mobility
400m run
WU x 1
Strenght: Shoulder Press 3x 50- 55-60-65-70
WOD: AMRAP in 8 min
1 OHS 55#
2 Ring Dips with small purple band
etc…
Total 80 reps
Enjoyed this one!
Kevin
WOD as rx’d
63 reps
Gillyon
Mobility, 400m run, warmup
OHS (5) 15-25-35-45-45
WOD with 45 lbs and purple band (did 2, 4, 6 ring rows with small and than switched to medium purple band for the rest)
I knew this WOD would be tough on me because of my terrible OHS, and it was. However, practice makes better..along with stretching.
Gillyon
I prefer hand release pushups. I like knowing that I did the full range of motion and I like pushing off the floor.
Tom
mobility, 400m run, warm up x 1
strength OHS
worked on technique
5@ 45,55,65,55 55
AMRAP
OHS (55 lbs) complted set 7
ring dips, purple band completed set 14
total score 84
OHS is the exercise that i really need to learn technique on.
Tom
QOD
hand release push ups tends to reinforce proper technique as it is hard to release your hands if your chest has not touched ground…
i look at it as the difference between strict pull-ups and kipping pull ups. Momentum of kipping allows for more pull-ups. Not releasing the hands also allows momentum to kick in and produce more push-ups. Releasing may reduce the numbers of push-ups but does increase in the effort required therfore giving a better work-out IMHO.
Jo
WU + worked on hang power snatches/OHS for the WOD 45/65/85/95
Strenght: Push Press
5 X 75-85-95-105-115#
WOD: AMRAP in 8 min
1 OHS 25#
2 Ring Dips with purple band
2 OHS 25#
4 Ring Dips with purple bands
etc…
Total 54 reps
Blake
Enjoying the BC Weather (Rain)
Drop-In at CrossFit BC, great group!
Group Mobility
Warm-Up: 3 rounds of “Cindy”
5 Pull-ups
10 Push-Ups
15 Squats
WOD: “Nasty Girls”
50 Squats
7 Muscle-Ups (did MU progressions from kneeling position)
10 Hang Power Cleans @ 105#
16:09
(PR…last time did 80# Cleans and 21 pull-ups w/ purple band & 21 parallettes in 16:12!)
Amanda
Great job Blake!
Darsey
Dead lift x 3
185-205-215-230
2 consecutive muscle ups
Deadlift x 3
230-240
Wod 95#
Total 75
Nath
I won’t make it to the swimming WOD tonight so if someone wants my spot, it’s available for free.
My ankle is still too sore and my physio says it might be dangerous on the slippery floor.
I might drop by to say hello.
Have fun!
Keeping OHS light until I can build back up to where I was last fall. Feels good to be doing them in a WOD again.
Gabriel
Mob + 400m Run
WUx1
Strength – Back Squat X5
135-155-175-195-215
235×1-255×1
WOD: AMRAP in 8 min
1-2-3-4-5–2 OHS # 95
2-4-6-8-10- Ring Dips
Total: 47
1st time doing all the ring dips without bands. Kipping did help, thanks Dan and Kevin!
Great job 5:30!
Have a great weekend fella CrossFitters!
Lora
Congrats on doing your dips without bands! That’s progress!
Dan
WOD scaled to 105 lbs
Total: 66
Fun class. It’s been quite a while since I’ve done OHS.
QOD: Harder, because you’re definitely all the way down. Slower too.
Heidi
WU x 1
400 m run
Shoulder Press x 5:
50-55-60-65-70-75
WOD with 85# OHS & Ring Dips with skinny band
Total Reps = 63 (Completed the 6th round of each)
Getting the bar overhead was the worst part of this WOD for me. At the end of each round of dips, I was dreading the bar.
Amanda
Wow Heidi! Nice job on those OHS!
Elissa
I cant wait to be using the skinny band again for ring dips! Impressive Heidi!!
Maria
Nice Heidi heavy OHS!
Shannon
Great job Heidi 🙂
Heather S
Wow that’s amazing! Great job!!!
Lora
WOW!!! Well done. Great score. Those are heavy OHS’s 🙂
Elissa
WU X 1 (Pull ups with second largest band)
Push Jerk x 5
45-55-65-75-85-90 (5# pr)
WOD:
65# OHS
And ring dips using smallest band and the 3rd one….. green?
so confusing with all the colors now! lol.
total reps: 103
Heather S
Mob
400meter run
WU x 1
Strength 1’s
35,75,85,95,105,115
AMRAP 8 mins
1,2,3,4…. OHS 60lbs
2,4,6,8…..ring dips 2 xs bands
Total reps 78
OHS were good tonight liked this wod!
Hand release are easier but harder to have good form.
Lora
Well done Heather. Great score!
Lora
Mobility
400m run
WU x 1
No strength
Ankle/hip mobility
Practice squat snatch with 45# bar (too many times to count)
WOD
AMRAP 8 min
1,2,3,4,etc…OHS @ 80#
2,4,6,8,etc…Ring dips (first 2 rounds unassisted, rest with 2 skinny bands)
Total reps = 55
Holy hell on the wrists 🙁
Cashout: calf mobility on barbell
QOD: Hand release a bit easier for me
(tiny rest at bottom + full range of motion = more power)
Jeff S
Great job Lora.. Good work on dips unassisted for first couple rounds!
Amanda
Great job on the ring dips Lora!
Jeff L
Mobility
400m run
WU X 1
Cleans X 5
95-105-115-125-135 (4)
WOD
OHS @ 45# and paralette dips
70 reps
Kevin
Just finished at the pool.
Swim WOD was…
AMRAP in 20 min
50m Swim
5 In-and-Outs
10 Squats
10 Pushups
Finished 9 complete rounds.
Also played with the bricks before the wod. Managed to bring up 35# in one shot.
Swim WOD
AMRAP in 20 min
50m Swim
5 In-and-Outs
10 Squats
10 Pushups
= 5 Rounds, good job everyone!! 🙂
Josh
Swim WOD 8:30pm
AMRAP in 20 min
50m Swim
5 In-and-Outs
10 Squats
10 Pushups
5 Rounds +12ish meters
Play time=15# bricks from bottom
Jeff S
Mob
400m run
1xWU
Strength practice OHS been some time since I’ve done these and it showed! 🙂
45×10-65×10-75×5-85×5-95-95-95
WOD @95
57
Struggled with OHS, but overall happy with this number.. Did some knee mobility work after, thanks for the tips lora, have to make this part of my daily routine till I get full range of motion back! Great job 5:30 class!!
Lora
ROM will come back. Keep practicing and give it time 🙂
Great job on the WOD. Tough one, for sure.
Chantal L.
Swim wod : 4 rounds
Ron
Swim WOD: 5 rounds…… had to flutter board as I am not the best swimmer.
But I did win the biggest slash contest according to my kids. haha.
My first swim WOD and it was a blast, great job Kevin.
Nadine
WUx1
Run 400m
Deadlift 5x 115-120-125-130-135
WOD = 70 with 40# and purple band
QOD – I kind of like the HRPU, gives me a break when I release my hands…lol 😀
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Mobility
400m run
WU x 1
Strenght: Push Press
5x 95-115-145-160-160
WOD: AMRAP in 8 min
1 OHS 100#
2 Ring Dips with m purple band
etc…
Total 107 reps
Nice job Andy! Great score!
Hand release push ups are easier in my opinion, the hand release gives you that little break and I find I get more power from the push.
me too!
Mobility
400m run
WU x 1
Strenght: Shoulder Press 3x 50- 55-60-65-70
WOD: AMRAP in 8 min
1 OHS 55#
2 Ring Dips with small purple band
etc…
Total 80 reps
Enjoyed this one!
WOD as rx’d
63 reps
Mobility, 400m run, warmup
OHS (5) 15-25-35-45-45
WOD with 45 lbs and purple band (did 2, 4, 6 ring rows with small and than switched to medium purple band for the rest)
I knew this WOD would be tough on me because of my terrible OHS, and it was. However, practice makes better..along with stretching.
I prefer hand release pushups. I like knowing that I did the full range of motion and I like pushing off the floor.
mobility, 400m run, warm up x 1
strength OHS
worked on technique
5@ 45,55,65,55 55
AMRAP
OHS (55 lbs) complted set 7
ring dips, purple band completed set 14
total score 84
OHS is the exercise that i really need to learn technique on.
QOD
hand release push ups tends to reinforce proper technique as it is hard to release your hands if your chest has not touched ground…
i look at it as the difference between strict pull-ups and kipping pull ups. Momentum of kipping allows for more pull-ups. Not releasing the hands also allows momentum to kick in and produce more push-ups. Releasing may reduce the numbers of push-ups but does increase in the effort required therfore giving a better work-out IMHO.
WU + worked on hang power snatches/OHS for the WOD 45/65/85/95
WOD @ 85# and subbed ring dips for HSPU
45 Reps
1 minute Row
Mobility
WUx1
Strength: Squat Snatch Practice –> to 115lbs
WOD @ 105lbs: 88
Mobility
400m run
WU x 1
Strenght: Push Press
5 X 75-85-95-105-115#
WOD: AMRAP in 8 min
1 OHS 25#
2 Ring Dips with purple band
2 OHS 25#
4 Ring Dips with purple bands
etc…
Total 54 reps
Enjoying the BC Weather (Rain)
Drop-In at CrossFit BC, great group!
Group Mobility
Warm-Up: 3 rounds of “Cindy”
5 Pull-ups
10 Push-Ups
15 Squats
WOD: “Nasty Girls”
50 Squats
7 Muscle-Ups (did MU progressions from kneeling position)
10 Hang Power Cleans @ 105#
16:09
(PR…last time did 80# Cleans and 21 pull-ups w/ purple band & 21 parallettes in 16:12!)
Great job Blake!
Dead lift x 3
185-205-215-230
2 consecutive muscle ups
Deadlift x 3
230-240
Wod 95#
Total 75
I won’t make it to the swimming WOD tonight so if someone wants my spot, it’s available for free.
My ankle is still too sore and my physio says it might be dangerous on the slippery floor.
I might drop by to say hello.
Have fun!
Run 400m
CFWU x 1
Push Press @ 200
3×135-150-160-170-180
WOD: AMRAP in 8 min
1-2-3-4-5-6 OHS # 95
2-4-6-8-10-6 Ring Dips
Total: 57
Power Cleans – 3RM
95-115-135-155-175-185 (PR)
10# more than my squat clean PR for reps.
WOD (105#) —> 64 Reps
Happy to start using heavier OHS weights in WODs.
Strength: Front Squats
1x 85-95-110-125-140(f)-135-140(pr)
WOD w/ 60# OHS & small band for dips..
Total: 80 reps
I liked this one!
WU X1 + 400M run
Deadlifts: 95×10..115×5..
(X1) 135 – 155 – 165 – 175 – 185
WOD: @ 35# and parallette dips
Tota;l ==> 101 reps (7 rounds + 8 OHS + 9 dips)
Keeping OHS light until I can build back up to where I was last fall. Feels good to be doing them in a WOD again.
Mob + 400m Run
WUx1
Strength – Back Squat X5
135-155-175-195-215
235×1-255×1
WOD: AMRAP in 8 min
1-2-3-4-5–2 OHS # 95
2-4-6-8-10- Ring Dips
Total: 47
1st time doing all the ring dips without bands. Kipping did help, thanks Dan and Kevin!
Great job 5:30!
Have a great weekend fella CrossFitters!
Congrats on doing your dips without bands! That’s progress!
WOD scaled to 105 lbs
Total: 66
Fun class. It’s been quite a while since I’ve done OHS.
QOD: Harder, because you’re definitely all the way down. Slower too.
WU x 1
400 m run
Shoulder Press x 5:
50-55-60-65-70-75
WOD with 85# OHS & Ring Dips with skinny band
Total Reps = 63 (Completed the 6th round of each)
Getting the bar overhead was the worst part of this WOD for me. At the end of each round of dips, I was dreading the bar.
Wow Heidi! Nice job on those OHS!
I cant wait to be using the skinny band again for ring dips! Impressive Heidi!!
Nice Heidi heavy OHS!
Great job Heidi 🙂
Wow that’s amazing! Great job!!!
WOW!!! Well done. Great score. Those are heavy OHS’s 🙂
WU X 1 (Pull ups with second largest band)
Push Jerk x 5
45-55-65-75-85-90 (5# pr)
WOD:
65# OHS
And ring dips using smallest band and the 3rd one….. green?
so confusing with all the colors now! lol.
total reps: 103
Mob
400meter run
WU x 1
Strength 1’s
35,75,85,95,105,115
AMRAP 8 mins
1,2,3,4…. OHS 60lbs
2,4,6,8…..ring dips 2 xs bands
Total reps 78
OHS were good tonight liked this wod!
Hand release are easier but harder to have good form.
Well done Heather. Great score!
Mobility
400m run
WU x 1
No strength
Ankle/hip mobility
Practice squat snatch with 45# bar (too many times to count)
WOD
AMRAP 8 min
1,2,3,4,etc…OHS @ 80#
2,4,6,8,etc…Ring dips (first 2 rounds unassisted, rest with 2 skinny bands)
Total reps = 55
Holy hell on the wrists 🙁
Cashout: calf mobility on barbell
QOD: Hand release a bit easier for me
(tiny rest at bottom + full range of motion = more power)
Great job Lora.. Good work on dips unassisted for first couple rounds!
Great job on the ring dips Lora!
Mobility
400m run
WU X 1
Cleans X 5
95-105-115-125-135 (4)
WOD
OHS @ 45# and paralette dips
70 reps
Just finished at the pool.
Swim WOD was…
AMRAP in 20 min
50m Swim
5 In-and-Outs
10 Squats
10 Pushups
Finished 9 complete rounds.
Also played with the bricks before the wod. Managed to bring up 35# in one shot.
Great fun!
Swim WOD
AMRAP in 20 min
50m Swim
5 In-and-Outs
10 Squats
10 Pushups
= 5 Rounds, good job everyone!! 🙂
Swim WOD 8:30pm
AMRAP in 20 min
50m Swim
5 In-and-Outs
10 Squats
10 Pushups
5 Rounds +12ish meters
Play time=15# bricks from bottom
Mob
400m run
1xWU
Strength practice OHS been some time since I’ve done these and it showed! 🙂
45×10-65×10-75×5-85×5-95-95-95
WOD @95
57
Struggled with OHS, but overall happy with this number.. Did some knee mobility work after, thanks for the tips lora, have to make this part of my daily routine till I get full range of motion back! Great job 5:30 class!!
ROM will come back. Keep practicing and give it time 🙂
Great job on the WOD. Tough one, for sure.
Swim wod : 4 rounds
Swim WOD: 5 rounds…… had to flutter board as I am not the best swimmer.
But I did win the biggest slash contest according to my kids. haha.
My first swim WOD and it was a blast, great job Kevin.
WUx1
Run 400m
Deadlift 5x 115-120-125-130-135
WOD = 70 with 40# and purple band
QOD – I kind of like the HRPU, gives me a break when I release my hands…lol 😀