Bent Over Rows x8
5 sets with 2 sec pause at the top
Clean Pulls x3
5 sets over 80%
3 sets of max hollow holds (2 min cap)
Rest 30 sec between sets
Karen is always willing to do the harder thing.
9 thoughts on “Friday’s QOD”
Mark
Bent Over Rows x8
5 sets with 2 sec pause at the top
95# – 115# – 125# – 135# – 145#
Clean Pulls x3
5 sets over 80% – 155#
3 sets of max hollow holds (2 min cap)
Rest 30 sec between sets
TOTAL: 3:40
Trent Washburn
Bent Over Rows x8
(65-75wu)-95-95-95
Clean Pulls x3
5 sets over 80%
(135-155wu) 185-185-185
3 sets of max hollow holds (2 min cap)
Rest 30 sec between sets
Total = 3:25 Scaled approx 20sec in for each set
QOD: Wirral, NB. Population 200. Coolness factor 1000%
Kelly B
Bent Over Rows x8
5 sets with 2 sec pause at the top
35-45-55-65-70-75#
Clean Pulls x3
5 sets over 80%
85-95-105-105-105-105-105#
3 sets of max hollow holds (2 min cap)
Rest 30 sec between sets
3 sets of 1:00min each
Thanks Matt. Good job everyone!
QOD: Family on both sides is from the Canaan area. I lived on Lower Mtn Road till I was 2, then moved to Quispamsis till 14, then to Truro for High School, Halifax for University, back to Truro then lived in Calgary from 2000-2010, then came to Moncton.
Jeff Leech
Bent Over Rows x8
5 sets with 2 sec pause at the top
95-105-115-125-130
Clean Pulls x3
5 sets over 80%
135-165-200-225-255-275
3 sets of max hollow holds (2 min cap)
Rest 30 sec between sets
3:30
Jeff Leech
Came back today with Heather
5 front squats 5 sets. 225#
Wod
#95 barbell
20- sump deadlift
250 m row
20- kbs
250 m row
20 wb
250 m row
20 push ups
250 m row
20 front squats
250 m row
20 hpc
12:23
Cheryl
Bent Over Rows x8
5 sets with 2 sec pause at the top
35-40-45-50-55-60#
Clean Pulls x3
5 sets over 80%
55-55-55-60-65-65
3 sets of max hollow holds (2 min cap)
Rest 30 sec between sets
Oops 😬 4 something?
Thank you Matt.
Gabriel
Bent Over Rows x8
5 sets with 2 sec pause at the top
75-80-80-85-90
Clean Pulls x3
5 sets over 80% – 165#
3 sets of max hollow holds (2 min cap)
Rest 30 sec between sets
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…
Bent Over Rows x8
5 sets with 2 sec pause at the top
95# – 115# – 125# – 135# – 145#
Clean Pulls x3
5 sets over 80% – 155#
3 sets of max hollow holds (2 min cap)
Rest 30 sec between sets
TOTAL: 3:40
Bent Over Rows x8
(65-75wu)-95-95-95
Clean Pulls x3
5 sets over 80%
(135-155wu) 185-185-185
3 sets of max hollow holds (2 min cap)
Rest 30 sec between sets
Total = 3:25 Scaled approx 20sec in for each set
QOD: Wirral, NB. Population 200. Coolness factor 1000%
Bent Over Rows x8
5 sets with 2 sec pause at the top
35-45-55-65-70-75#
Clean Pulls x3
5 sets over 80%
85-95-105-105-105-105-105#
3 sets of max hollow holds (2 min cap)
Rest 30 sec between sets
3 sets of 1:00min each
Thanks Matt. Good job everyone!
QOD: Family on both sides is from the Canaan area. I lived on Lower Mtn Road till I was 2, then moved to Quispamsis till 14, then to Truro for High School, Halifax for University, back to Truro then lived in Calgary from 2000-2010, then came to Moncton.
Bent Over Rows x8
5 sets with 2 sec pause at the top
95-105-115-125-130
Clean Pulls x3
5 sets over 80%
135-165-200-225-255-275
3 sets of max hollow holds (2 min cap)
Rest 30 sec between sets
3:30
Came back today with Heather
5 front squats 5 sets. 225#
Wod
#95 barbell
20- sump deadlift
250 m row
20- kbs
250 m row
20 wb
250 m row
20 push ups
250 m row
20 front squats
250 m row
20 hpc
12:23
Bent Over Rows x8
5 sets with 2 sec pause at the top
35-40-45-50-55-60#
Clean Pulls x3
5 sets over 80%
55-55-55-60-65-65
3 sets of max hollow holds (2 min cap)
Rest 30 sec between sets
Oops 😬 4 something?
Thank you Matt.
Bent Over Rows x8
5 sets with 2 sec pause at the top
75-80-80-85-90
Clean Pulls x3
5 sets over 80% – 165#
3 sets of max hollow holds (2 min cap)
Rest 30 sec between sets
TOTAL: 2min +30sec rest+1mni+30 sec rest+30sec = 4:30
Thanks Matt!
mob
bend over row ( with dumbell )
2 sec pause
25-30-35-40-45
clean pull x 3 125#
3 set hallow hold
6 min
Bent Over Rows x8
5 sets with 2 sec pause at the top
45-55-65-75-85-95
Clean Pulls x3
5 sets over 80% – 95-115-135-145-155#
3 sets of max hollow holds (2 min cap)
Rest 30 sec between sets
TOTAL: 2min +30sec rest+1 min+30 sec rest+1 min= 4:00
Thanks Blake!