AMRAP in 12 min
100m Waiter Walk (right)
30 Situps
100m Waiter Walk (left)
30 Good Mornings
11 thoughts on “Friday’s QOD”
Rémi F.
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!
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!
Kelly B
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 🙂
Cheryl
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!
Mark
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
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
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…
Ang
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.
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…
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!
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!
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 🙂
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!
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
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
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…
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.
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
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!
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