Friday’s QOD

Alternating Tabata (16 rounds)
Plank
Hollow hold

AMRAP in 12 min
100m Waiter Walk (right)
30 Situps
100m Waiter Walk (left)
30 Good Mornings

11 thoughts on “Friday’s QOD”

  1. Alternating Tabata (16 rounds)
    Plank
    Hollow hold

    AMRAP in 12 min
    100m Waiter Walk (right)
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings

    2 rounds at purple (50#)… a little heavy!

  2. Christie Neate

    Orange / Purple

    Alternating Tabata (16 rounds)
    Plank
    Hollow hold

    AMRAP in 12 min
    100m Waiter Walk (right)
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings

    2 Full Rounds + 10 Sit-ups (630 reps) at 35#
    Thanks Shane!

  3. Nice run with Jackie and Allyson…1.5 mile ish? (2 loops)

    Alternating Tabata (16 rounds)
    Plank (one arm and sometimes lifted a leg too)
    Hollow hold

    AMRAP in 12 min @25#
    100m Waiter Walk (right)
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings (PVC stick)

    My Kettlebell level is brown…no way was 35# going to stay up today…25# was tough!

    Total: 2 rounds and a walk to the trailer (R)

    Thanks Shane! Happy weekend everyone 🙂

  4. Alternating Tabata (16 rounds)
    Plank
    Hollow hold (bent legs)

    AMRAP in 12 min (25# DB)
    100m Waiter Walk (right)
    20 Situps (abmat butterfly)
    100m Waiter Walk (left)
    20 Good Mornings

    2 rounds + 16 sit-ups @ time. Completed the 3rd round to even things out. Great core workout. Thank you Julia!

  5. Alternating Tabata (16 rounds)
    Plank
    Hollow hold

    AMRAP in 12 min
    100m Waiter Walk (right)
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings

    2 rounds – 50# KB, 40# DB

  6. Janet Sommerville

    Alternating Tabata (16 rounds)
    Plank (one leg)
    Hollow hold (tucked one leg in for 3 of them other 5 full hollow hold)

    AMRAP in 12 min @35#
    100m Waiter Walk (right)
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings

    Total: 2 rounds and a Waiter walk (R)

    Great to see Shane’s Face

  7. Joe McSheffery

    Alternating Tabata (16 rounds)
    Plank one legged
    Hollow hold. Unbroken

    AMRAP in 12 min 50#
    100m Waiter Walk (right)
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings
    One full round and finished left walk. 50 was a lot though 35# wouldn’t have been enough…

  8. Orange
    Alternating Tabata (16 rounds)
    Plank
    Bent Hollow hold

    AMRAP in 12 min (25# KB)
    100m Waiter Walk (right)
    20 Situps (abmat butterfly)
    100m Waiter Walk (left)
    20 Good Mornings

    2 rounds plus 100 M walk with left .
    This was a fun one.

  9. Orange alternating Tabata
    16 rds
    Plank
    Hollow holds

    Amrap 12 mins
    100m waiter walk (35#)- R
    20 situps
    100m waiter walk -L
    20 good mornings
    Total- 2 rds & 25m ww-R

  10. Pre WU run 2 miles.

    Alternating Tabata (16 rounds)
    Plank-1 arm 1 foot
    Hollow hold

    AMRAP in 12 min
    100m Waiter Walk (right)
    30 Situps
    100m Waiter Walk (left)
    30 Good Mornings

    3 rounds +15 situps w35# KB

    Thanks Shane!

  11. Alternating Tabata (16 rounds)
    Plank
    Bent Hollow hold

    AMRAP in 12 min (35# KB)
    100m Waiter Walk (right)
    20 Situps (abmat butterfly)
    100m Waiter Walk (left)
    20 Good Mornings

    3 rounds +
    100 m R
    20 sit-ups
    100m L

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