Friday’s QOD

14 thoughts on “Friday’s QOD”

1. Remi F

   June 14, 2019 at 6:26 am

   Please cancel my 7 am.
2. Cheryl

   June 14, 2019 at 7:43 am

   What was/is your favourite ride at the fair?
   – the scrambler

   Tabata Hollow Hold

   WOD
   1 round + 5 burpees
   15# plate

   Great job 6am-ers! Thx Shane.
3. John Gunn

   June 14, 2019 at 8:44 am

   Tabata Hollow Hold

   Operation Overlord (sans ruck)
   AMRAP 20 min
   60m suitcase plate carry 25# (switch hands halfway)
   60m bear crawl
   44 Russian Twists 25#
   60m suitcase plate carry 25# (switch hands halfway)
   60m bear crawl
   44 Burpees

   * Switched the lunges after the first 60m bear crawls, wrist was giving out. Did burpees slow and on knuckles.

   Got to 33 burpees in 20 min
4. Mark

   June 14, 2019 at 8:57 am

   Tabata Hollow Hold

   Operation Overlord
   AMRAP in 20 min
   2x15m Suitcase Plate Carry (R) – 25#
   2x15m Suitcase Plate Carry (L)
   4x15m Bear Crawl
   44 Russian Twists
   2x15m Suitcase Plate Carry (R)
   2x15m Suitcase Plate Carry (L)
   4x15m Bear Crawl
   44 Burpees – Kickouts

   TOTAL: 1 round + second Suitcase Plate Carry. Skipped 3rd set of Bear Crawls.
5. Gabriel

   June 14, 2019 at 10:32 am

   WUx1 + 200m jog + CS

   Tabata Hollow Hold

   WOD with 25# plate.
   2 rounds + 26 Russian Twists

   Thanks Shane!
6. Mario Richard

   June 14, 2019 at 11:55 am

   Tabata Hollow Hold

   Operation Overlord
   AMRAP in 20 min
   2x15m Suitcase Plate Carry (R)
   2x15m Suitcase Plate Carry (L)
   4x15m Bear Crawl
   44 Russian Twists
   2x15m Suitcase Plate Carry (R)
   2x15m Suitcase Plate Carry (L)
   4x15m Bear Crawl
   44 Burpees

   WOD with 45# steel plate
   2 rounds + 15m bear crawl (1st set)
7. Laura

   June 14, 2019 at 2:03 pm

   Tabata Hollow Hold

   Operation Overlord with 15# plate
   AMRAP in 20 min
   2x15m Suitcase Plate Carry (R)
   2x15m Suitcase Plate Carry (L)
   4x15m Bear Crawl
   44 Russian Twists
   2x15m Suitcase Plate Carry (R)
   2x15m Suitcase Plate Carry (L)
   4x15m Bear Crawl
   44 Burpees

   2rounds + 14 Russian twists

   Thanks Kevin!
8. Jackie

   June 14, 2019 at 2:19 pm

   WU x 1 + 200m run
   Group WU + Mobility

   Tabata Hollow Hold

   WOD with 25# plate.

   1 Round + 25 Russian Twists

   Thanks Shane. All of these movements tested me this morning!!
9. Mel G

   June 14, 2019 at 6:26 pm

   WOD with 15# plate
   1 round + 13 burpees.

   That’s was a tough one! Thanks Blake!
10. AMY HOGAN

    June 14, 2019 at 8:34 pm

    WU x 1 + 200m run
    Group WU + Mobility

    Tabata Hollow Hold

    WOD with 15# plate.

    1 Round + 3x15m Bear Crawl(2nd)
11. Aubrey

    June 14, 2019 at 9:42 pm

    Tabata Hollow Hold

    Operation Overlord with 25# plate
    AMRAP in 20 min
    2x15m Suitcase Plate Carry (R)
    2x15m Suitcase Plate Carry (L)
    4x15m Bear Crawl
    44 Russian Twists
    2x15m Suitcase Plate Carry (R)
    2x15m Suitcase Plate Carry (L)
    4x15m Bear Crawl
    44 Burpees

    1 round + 21 burpees so close to 2…tough one!

    Thanks Blake!
12. Del

    June 14, 2019 at 9:56 pm

    Operation Overlord
    AMRAP in 20 min
    2x15m Suitcase Plate Carry (R)
    2x15m Suitcase Plate Carry (L)
    4x15m Bear Crawl
    44 Russian Twists
    2x15m Suitcase Plate Carry (R)
    2x15m Suitcase Plate Carry (L)
    4x15m Bear Crawl
    44 Burpees
    45# plate – 2 Rounds +20m of 1st plate carry

    Thanks Amanda!
13. Heidi

    June 16, 2019 at 7:43 pm

    Operation Overlord
    AMRAP in 20 min
    2x15m Suitcase Plate Carry (R)
    2x15m Suitcase Plate Carry (L)
    4x15m Bear Crawl
    44 Russian Twists
    2x15m Suitcase Plate Carry (R)
    2x15m Suitcase Plate Carry (L)
    4x15m Bear Crawl
    44 Burpees

    WOD with 25# plate
    1 full round + 3 x 15m bear crawl ( 2nd set)

    The Bear crawls were awful
14. Samantha Black

    June 17, 2019 at 9:49 pm

    Tabata Hollow Holds – Ruck Overhead

    WOD – Done with ruck (20#), subbed bear crawl for lunges.

    1 + 10m into the second round of suitcase carries.