Friday’s QOD

11 thoughts on “Friday’s QOD”

1. Rémi F.

   July 31, 2020 at 8:57 am

   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

   July 31, 2020 at 8:57 am

   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. Kelly B

   July 31, 2020 at 10:17 am

   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. Cheryl

   July 31, 2020 at 11:36 am

   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. Mark

   July 31, 2020 at 12:15 pm

   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

   July 31, 2020 at 1:38 pm

   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

   July 31, 2020 at 3:27 pm

   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. Ang

   July 31, 2020 at 5:00 pm

   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. Stephdh120

   July 31, 2020 at 5:03 pm

   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. Gabriel

    July 31, 2020 at 7:17 pm

    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. John

    August 1, 2020 at 10:36 am

    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