Friday’s QOD

*Reminder – no classes on Saturday as we’re hosting the NB Weightlifting Championships. Spectators are welcome. Lifting starts at 10am.

Bench press x 3
60-70-80-85-90%+(AMRAP)

EMOM x 10 min alternating
15 KBS @ 70/53# (Heavy)
10 HR Pushups

14 thoughts on “Friday’s QOD”

  1. Bench press x 3
    60-70-80-85-90%+(AMRAP)
    125-145-165-175-185(3)

    EMOM x 10 min alternating
    15 KBS @ 60
    10 HR Pushups

  2. Friday QOD – My mom. Well. She came in once and has made a billion excuses all while also complaining that she needs to get moving more to improve her health. Drives me up the wall.

  3. Bench press x 3
    60-70-80-85-90%+(AMRAP)
    50-60-70-75(x1)-75(x3)
    Thanks for sharing the bar Ms. Heidi.

    EMOM x 10 min alternating
    15 KBS @ 30# – all unbroken (guess I could try 35# KB one day)
    10 HR Pushups – all unbroken (1st round negatives, the rest from knees)

    Thank you for the “push” coach Roxanne!

    QOD: my significant other. He gives me the eye roll 🙄 if I mention it.

  4. Bench press x 3
    60-70-80-85-90%+(AMRAP)
    100-120-135-145-153×6

    EMOM x 10 min alternating
    15 KBS @ 70
    10 HR Pushups
    All unbroken but the last set of KBS, 11+4

    Thanks Roxanne!

  5. Bench press x 3
    60-70-80-85-90%+(AMRAP)
    225# x 4

    EMOM x 10 min alternating
    15 KBS @ – 60#
    10 HR Pushups

  6. Bench press x 3
    60-70-80-85-90%+(AMRAP)
    135-195-225-250-265-285(3)

    EMOM x 10 min alternating
    15 KBS @ 70/53# (Heavy) used #80
    10 HR Pushups

  7. 75 Cal Assault Bike. 50 cal in 3:20.

    Bench press x 3
    60-70-80-85-90%+(AMRAP) Don’t normally to bench press. Definitely not use to it. 😉

    95-115-135-155-175 x 3

    EMOM x 10 min alternating
    15 KBS @ 70/53# (Heavy)
    10 HR Pushups

    Used 80# for the KB.

    Great Class Matt.

  8. Bench press x 3
    60-70-80-85-90%+
    70-80-95-100-105(3)

    EMOM x 10 min alternating
    15 KBS @ 53#
    10 HR Pushups

    Thanks Matt!

  9. Bench press x 3
    60-70-80-85-90%+(AMRAP)
    55-65-75-85-85-90# for 7 reps …

    EMOM x 10 min alternating
    15 KBS @ 70/53# (Heavy)
    10 HR Pushups

    Wod w 35# KB
    Thanks Kevin and good luck to everyone lifting on Saturday!

  10. Bench press x 3
    60-70-80-85-90%+(AMRAP)
    150-175-200-215-225×3

    EMOM x 10 min alternating
    15 KBS @ 70/53# (Heavy) used #70
    10 HR Pushups
    Completed all rounds

  11. Bench press x 3 1rm – 110
    60-70-80-85-90%+(AMRAP)
    65 – 75 – 85 – 95 – 100×7
    new 1 rep 115!!
    Apparently I maxed out last time and forgot!
    Need to remember to take my new number out for a spin!
    EMOM x 10 min alternating
    15 KBS @ 45# (Heavy)
    10 HR Pushups (sets of 2)

    Then OG fun with Sam
    3 rounds
    Dumbbell Incline Press x6
    Dumbbell Flys x12
    Ring Pushups x25
    Rest 2 min between sets
    The pushups were harder than expected and I had to move forward a couple times!
    3 rounds
    Skull Crushers x6 (35# bar)
    Plate raises x12 (15#)
    Banded Tricep extensions x25
    Rest 2 min between sets
    Ouchie
    3 rounds
    30sec D-ball hold #100
    5 D-ball over shoulder #50

  12. Bench — 75/90/100/106/ 4 x 112.5

    WOD — Rx –Managed all the KBS with 53# unbroken.

    Open Gym
    3 rounds
    Dumbbell Incline Press x6 (30# — Barely made the last rep on the last set)
    Dumbbell Flys x12 (20#)
    Ring Pushups x25 (These were HARD. I couldn’t do them unbroken and had to step out much further than usual).
    Rest 2 min between sets

    3 rounds
    Skull Crushers x6 (40/42/42)
    Plate raises x12 (15#)
    Banded Tricep extensions x25 — These were not unbroken. Very challegning.
    Rest 2 min between sets

    3 rounds
    30sec D-ball hold #100
    5 D-ball over shoulder #50

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