Friday’s QOD

Hand-release pushups: Same, easier or harder than regular pushups?

AMRAP in 8 min
1 OHS (135/95#)
2 Ring Dips
4 Ring Dips
6 Ring Dips

Hands up and chest down

46 thoughts on “Friday’s QOD”

  1. 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
    Total 107 reps

  2. 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.

  3. 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
    Total 80 reps

    Enjoyed this one!

  4. 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.

    1. I prefer hand release pushups. I like knowing that I did the full range of motion and I like pushing off the floor.

  5. mobility, 400m run, warm up x 1
    strength OHS
    worked on technique
    5@ 45,55,65,55 55

    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.

  6. 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.

  7. WU + worked on hang power snatches/OHS for the WOD 45/65/85/95

    WOD @ 85# and subbed ring dips for HSPU
    45 Reps

  8. 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
    Total 54 reps

  9. 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#

    (PR…last time did 80# Cleans and 21 pull-ups w/ purple band & 21 parallettes in 16:12!)

  10. Dead lift x 3
    2 consecutive muscle ups
    Deadlift x 3
    Wod 95#
    Total 75

  11. 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!

  12. Run 400m
    CFWU x 1

    Push Press @ 200

    WOD: AMRAP in 8 min

    1-2-3-4-5-6 OHS # 95
    2-4-6-8-10-6 Ring Dips

    Total: 57

  13. 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.

  14. 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!

  15. 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.

  16. Mob + 400m Run

    Strength – Back Squat X5

    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!

  17. 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.

  18. WU x 1
    400 m run

    Shoulder Press x 5:

    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.

      1. I cant wait to be using the skinny band again for ring dips! Impressive Heidi!!

  19. WU X 1 (Pull ups with second largest band)

    Push Jerk x 5
    45-55-65-75-85-90 (5# pr)


    65# OHS
    And ring dips using smallest band and the 3rd one….. green?
    so confusing with all the colors now! lol.

    total reps: 103

  20. Mob
    400meter run
    WU x 1
    Strength 1’s
    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.

  21. Mobility
    400m run
    WU x 1
    No strength
    Ankle/hip mobility
    Practice squat snatch with 45# bar (too many times to count)

    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)

  22. Mobility
    400m run
    WU X 1

    Cleans X 5

    95-105-115-125-135 (4)


    OHS @ 45# and paralette dips

    70 reps

  23. 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!

  24. Swim WOD
    AMRAP in 20 min
    50m Swim
    5 In-and-Outs
    10 Squats
    10 Pushups

    = 5 Rounds, good job everyone!! 🙂

  25. 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

  26. Mob
    400m run

    Strength practice OHS been some time since I’ve done these and it showed! 🙂

    WOD @95
    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!!

    1. ROM will come back. Keep practicing and give it time 🙂
      Great job on the WOD. Tough one, for sure.

  27. 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.

  28. 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 😀

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