Friday’s QODBy Kevin Wood / September 11, 2020 September 11, 2020 Bent Over Row 5×8 reps w/ 3 sec negative Press 5×8 reps w/ 3 sec negative For quality 4 rounds 20 Shoulder Taps (2-ct) 20 Leg Levers 20 Grasshoppers (2-ct)
Mario Arseneau September 11, 2020 at 8:53 am Bent Over Row 5×8 reps w/ 3 sec neg. 65-95-95-95-95# Press 5×8 reps w/ 3 sec neg. 45-65-80-95-95# For quality 4 rounds 20 Shoulder Taps (2-ct) 20 Leg Levers 20 Grasshoppers (2-ct)
Cheryl September 11, 2020 at 9:02 am Bent Over Row 5×8 reps w/ 3 sec negative: 35-40-45-50# Press 5×8 reps w/ 3 sec negative: 35-45-45-45# For quality (YES!) – Blue 4 rounds 20 Shoulder Taps (2-ct) 20 Leg Levers 20 Grasshoppers (2-ct) FQ – my fav! Thanks Ingrid
Mark September 11, 2020 at 9:10 am Bent Over Row 5×8 reps w/ 3 sec negative 95# – 95# – 125# – 135# – 135# Press 5×8 reps w/ 3 sec negative 75# – 75# – 85# – 95# – 105# 9 minutes of rowing to go easy on the back.
Rémi F. September 11, 2020 at 9:24 am Bent Over Row 5×8 reps w/ 3 sec negative 45-75-85-95-105# Press 5×8 reps w/ 3 sec negative 45-65-75-85-95 (had to break-up the last set) For quality 4 rounds 20 Shoulder Taps (2-ct) 20 Leg Levers 20 Grasshoppers (2-ct)
Kelly B September 11, 2020 at 9:48 am Bent Over Row 5×8 reps w/ 3 sec negative 35-45-55-65-75# Press 5×8 reps w/ 3 sec negative 35-45-45-45-55# For quality 4 rounds 20 Shoulder Taps (2-ct) 20 Leg Levers 20 Grasshoppers (2-ct) Time: 6:47 Thanks Ingrid. Happy Friday 🙂
Kevin September 11, 2020 at 10:16 am Bent Over Rows x8 (wasn’t sure how these would go…back hasn’t been great) 45-65-75-85-95 Press x8 65-75-80-80-80 (these got HARD) For quality 4 rounds 20 Shoulder Taps (2-ct) 20 Leg Levers 20 Grasshoppers (2-ct) Every movement was unbroken, even though I didn’t want to 🙂
Ang September 11, 2020 at 12:58 pm Bent Over Row 5×8 reps w/ 3 sec negative 35-55-60-60-60 Press 5×8 reps w/ 3 sec negative 35-45-45-45-45 For quality 4 rounds 20 Shoulder Taps (2-ct) 20 Leg Levers 20 Grasshoppers (2-ct) 🤢🤢🤢
John September 11, 2020 at 2:00 pm Bent Over Row 5×8 reps w/ 3 sec negative 35-65-75-95-105 Press 5×8 reps w/ 3 sec negative 45-65-75-75-75 For quality 4 rounds 20 Shoulder Taps (2-ct) 20 Leg Levers 20 Grasshoppers (2-ct) Everything was unbroken except the second round of grasshoppers. Thanks Kevin!
Aubrey September 11, 2020 at 3:50 pm Bent Over Row 5×8 reps w/ 3 sec negative 45-55-65-75-75 Press 5×8 reps w/ 3 sec negative 45-55-55-60-60 For quality 4 rounds 20 Shoulder Taps (2-ct) 20 Leg Levers 20 Grasshoppers (2-ct) Everything was unbroken
Roxanne Chase September 11, 2020 at 5:08 pm Bent over row x 8 with 3 sec negative 35-45-50-55-55 Press x 8 with 3 sec negative 35-45-50-50-50 4 rounds for quality 15 shoulder taps from knees 15 leg levers 15 grasshoppers
Gabriel September 14, 2020 at 5:41 pm Bent Over Row 5×8 reps w/ 3 sec negative 65-75-80-85-95# Press 5×8 reps w/ 3 sec negative 65-95-65-65×7 For quality Purple 4 rounds 20 Shoulder Taps (2-ct) 20 Leg Levers 20 Grasshoppers (2-ct)
Bent Over Row 5×8 reps w/ 3 sec neg.
65-95-95-95-95#
Press 5×8 reps w/ 3 sec neg.
45-65-80-95-95#
For quality
4 rounds
20 Shoulder Taps (2-ct)
20 Leg Levers
20 Grasshoppers (2-ct)
Bent Over Row
5×8 reps w/ 3 sec negative: 35-40-45-50#
Press
5×8 reps w/ 3 sec negative: 35-45-45-45#
For quality (YES!) – Blue
4 rounds
20 Shoulder Taps (2-ct)
20 Leg Levers
20 Grasshoppers (2-ct)
FQ – my fav!
Thanks Ingrid
Bent Over Row
5×8 reps w/ 3 sec negative
95# – 95# – 125# – 135# – 135#
Press
5×8 reps w/ 3 sec negative
75# – 75# – 85# – 95# – 105#
9 minutes of rowing to go easy on the back.
Bent Over Row
5×8 reps w/ 3 sec negative
45-75-85-95-105#
Press
5×8 reps w/ 3 sec negative
45-65-75-85-95 (had to break-up the last set)
For quality
4 rounds
20 Shoulder Taps (2-ct)
20 Leg Levers
20 Grasshoppers (2-ct)
Bent Over Row
5×8 reps w/ 3 sec negative
35-45-55-65-75#
Press
5×8 reps w/ 3 sec negative
35-45-45-45-55#
For quality
4 rounds
20 Shoulder Taps (2-ct)
20 Leg Levers
20 Grasshoppers (2-ct)
Time: 6:47
Thanks Ingrid. Happy Friday 🙂
Bent Over Rows x8 (wasn’t sure how these would go…back hasn’t been great)
45-65-75-85-95
Press x8
65-75-80-80-80 (these got HARD)
For quality
4 rounds
20 Shoulder Taps (2-ct)
20 Leg Levers
20 Grasshoppers (2-ct)
Every movement was unbroken, even though I didn’t want to 🙂
70 lbs row
40 lbs press
Bent Over Row
5×8 reps w/ 3 sec negative
35-55-60-60-60
Press
5×8 reps w/ 3 sec negative
35-45-45-45-45
For quality
4 rounds
20 Shoulder Taps (2-ct)
20 Leg Levers
20 Grasshoppers (2-ct)
🤢🤢🤢
Thanks Kevin
Bent Over Row
5×8 reps w/ 3 sec negative
35-65-75-95-105
Press
5×8 reps w/ 3 sec negative
45-65-75-75-75
For quality
4 rounds
20 Shoulder Taps (2-ct)
20 Leg Levers
20 Grasshoppers (2-ct)
Everything was unbroken except the second round of grasshoppers.
Thanks Kevin!
Good job…. mine were NOT unbroken 😝
Bent Over Row
5×8 reps w/ 3 sec negative
45-55-65-75-75
Press
5×8 reps w/ 3 sec negative
45-55-55-60-60
For quality
4 rounds
20 Shoulder Taps (2-ct)
20 Leg Levers
20 Grasshoppers (2-ct)
Everything was unbroken
Bent over row x 8 with 3 sec negative
35-45-50-55-55
Press x 8 with 3 sec negative
35-45-50-50-50
4 rounds for quality
15 shoulder taps from knees
15 leg levers
15 grasshoppers
Bent Over Row
5×8 reps w/ 3 sec negative
65-75-80-85-95#
Press
5×8 reps w/ 3 sec negative
65-95-65-65×7
For quality Purple
4 rounds
20 Shoulder Taps (2-ct)
20 Leg Levers
20 Grasshoppers (2-ct)