Friday’s QOD

8 thoughts on “Friday’s QOD”

1. Cheryl

   August 16, 2019 at 9:08 am

   EMOM for 8 minutes
   Min 1 – 5 Strict Ring Dips (-ve’s)
   Min 2 – 20 Mountain Climbers (2-count)

   AMRAP in 6 min
   30 Double Unders (45 singles)
   10 DB Snatch (20#)
   5 Strict C2B Pullups (RRs w 2-3 sec pause)
   *Rest 3 min and repeat

   459 reps

   TGIF! Thanks Kevin.
2. Fred

   August 16, 2019 at 11:45 am

   Please cancel my nooner… Fred needs some recovery time 🙂
3. Gabriel

   August 16, 2019 at 12:52 pm

   EMOM for 8 minutes
   Min 1 – 5-7 Strict Ring Dips (Did all 7’s)
   Min 2 – 20 Mountain Climbers (2-count)

   AMRAP in 6 min
   30 Double Unders – a few trips here and there mostly big chunks
   10 DB Snatch (50#) – steady, pick from the floor for each rep
   5 Strict C2B Pullups – all singles

   *Rest 3 min and repeat

   1st =162, 2nd=134 Total=296 as RX’d

   Thanks Kevin!
4. Janet

   August 16, 2019 at 1:46 pm

   EMOM for 8 minutes
   Min 1 – 5 Negative Ring Dips
   Min 2 – 20 Mountain Climbers (2-count)

   AMRAP in 6 min
   30 Double Unders
   10 DB Snatch (35#)
   5 Ring Rows with 2 sec pause

   3 rounds even
   3 rounds plus 5 DU’s

   275 reps Doubles we okish

   *Rest 3 min and repeat
5. GillesGautreau

   August 16, 2019 at 7:59 pm

   mob wux1
   EMOTM for 8 min
   min 1 5-7 ring dip 9 ( 15 tricep with a band )
   min 2 20 MT climber
   AMRAP in 6 min
   30 DU ( 45 single )
   10 DB snatch 30 #
   5 strict C2B pull up ( ring row 2 sec pause )
   rest 3 min repeat
   8 round 480 rep
6. Mel G

   August 16, 2019 at 8:11 pm

   QOD: to be more consistent and finding a balance that works for me. (Nutrition, activity, down time, friend/family time, working less, etc). It might take me more than 4 months to figure it out it but I’ll eventually get there!

   EMOM with 5 reps of negative ring dips.

   WOD with DU, 35#, RR

   386
   Thanks Kevin

   Open gym

   Morrison with Elba

   [email protected]’/14#
   [email protected]’
   [email protected]

   17:40’ish

   Thanks Elba!!!
7. Stacey Simpson

   August 16, 2019 at 9:32 pm

   EMOM for 8 minutes
   Min 1 – 5 negatives
   Min 2 – 20 Mountain Climbers (2-count)

   AMRAP in 6 min
   45 singles
   10 DB Snatch (20#)
   5 ring rows with 2 sec pause

   4 rounds and 10 singles = 250 reps
   4 rounds and 4 snatches = 289 reps
   1. Shane Hayes

      August 19, 2019 at 5:08 pm

      Emom
      Strict ring dips (seated mu + 10 dips)
      20 Mt climbers

      Wod rx’d
      428
      5 rds first amrap
      4 + 23 du’s in the second