5x100m Waiter Walks *switch hands at the turnaround
5x400m Run Rest exactly 1 min between rounds
16 thoughts on “Friday’s QOD”
Kelly B
5x100m Waiter Walks
*switch hands at the turnaround
15-20-20-20-25#DB
5x400m Run
Rest exactly 1 min between rounds
1:49
1:51
1:49
1:52
1:44
Happy Friday!
Cheryl
5x100m Waiter Walks (I like these)
*switch hands at the turnaround
10-15-20-25-30# DB
5x400m Run
Rest exactly 1 min between rounds
2:22/ 2:17/ 2:14/ 2:11/ 2:03
Thanks Kevin!
Cheryl
Total time 15:07
Ang
5 x 100 m waiter walks
15-20-25-30-35
5 x 400 m run
Rest 1 min between
2:00
2:10
2:10
2:18
2:15
Total time 15:53
Thanks Kevin
Catherine Wilson
Mobility & Warmup
5x100m Waiter Walks
*switch hands at the turnaround
12-15-15 -20 – 20
5x400m Run
Rest exactly 1 min between rounds
1. 3:03
2: 7:09
3:11:20 (walked a wee bit)
4: 15:37 (walked more than a wee bit)
5: 20:23
Had to wait for the Midland tractor trailer that couldn’t do the turn (N00B) into the driveway I don’t think he even saw me tbh.
He then hit the 200m cone, it got caught up in the 1st set of rear wheels, then it got smushed in the last set of wheels.
I picked it up around the 150m mark, jogged it back to the end of the driveway and placed it closer to the edge of the grass.
Waved nicely to the Sysco guy who was laughing, for sure at the Midland Trucker, and then finished my run.
Every run should be an adventure!!
Fred
Hahaha… good story with a workout
Fred
5x100m Waiter Walks
*switch hands at the turnaround
50-60-65-70-75#
5x400m Run
Rest exactly 1 min between rounds
1:30/1:39/1:38/1:40/1:40
I would be pretty terrible at nursing
Fred
Total time – 12:06
Christie Neate
5x100m Waiter Walks
*switch hands at the turnaround
20-30-35-40-45#
5x400m Run
Rest exactly 1 min between rounds
2:35 / 2:45 / 1:01 (200m) / 1:00 (200m) / :59 (200m)
Thanks Kevin!
Jordan Sanipass
5x100m Waiter Walks
*switch hands at the turnaround
25,30.
If I would of gone any heavier my form would of been messed up!
5X400m
1:39, 1:40, 1:46, 1:51, 2:42
Joe McSheffery
Waiter walk
30#/35#/35#/45#/45#
Run
1:37/1:37/1:35/1:39/1:27
Joe
11:56 total
Audrey
5x100m Waiter Walks
*switch hands at the turnaround
15-20-25-30-30#DB
5x400m Run
Rest exactly 1 min between rounds
2:05 – 1:58 – 1:48 – 1:57 – 1:52
Gabriel
5x100m Waiter Walks
*switch hands at the turnaround
25,30.
5X400m
1:29, 1:30, 1:30, 1:27…then 2:27
I had in my mind 4 rounds not 5 and was not at all ready for the 5th. Left late and had nothing left in the tank for it. 😛
Next time…
Samantha Both
Waiter walks — Built to 35# … I didn’t push the weight because my core was fried so I was trying to focus on staying upright.
Runs — Finished in 13:19
John Hunt
5x100m Waiter Walks
30-35-40-50-50
5x400m Run
Rest exactly 1 min between rounds
1:26
1:39
1:42
2:43
1:53
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…
5x100m Waiter Walks
*switch hands at the turnaround
15-20-20-20-25#DB
5x400m Run
Rest exactly 1 min between rounds
1:49
1:51
1:49
1:52
1:44
Happy Friday!
5x100m Waiter Walks (I like these)
*switch hands at the turnaround
10-15-20-25-30# DB
5x400m Run
Rest exactly 1 min between rounds
2:22/ 2:17/ 2:14/ 2:11/ 2:03
Thanks Kevin!
Total time 15:07
5 x 100 m waiter walks
15-20-25-30-35
5 x 400 m run
Rest 1 min between
2:00
2:10
2:10
2:18
2:15
Total time 15:53
Thanks Kevin
Mobility & Warmup
5x100m Waiter Walks
*switch hands at the turnaround
12-15-15 -20 – 20
5x400m Run
Rest exactly 1 min between rounds
1. 3:03
2: 7:09
3:11:20 (walked a wee bit)
4: 15:37 (walked more than a wee bit)
5: 20:23
Had to wait for the Midland tractor trailer that couldn’t do the turn (N00B) into the driveway I don’t think he even saw me tbh.
He then hit the 200m cone, it got caught up in the 1st set of rear wheels, then it got smushed in the last set of wheels.
I picked it up around the 150m mark, jogged it back to the end of the driveway and placed it closer to the edge of the grass.
Waved nicely to the Sysco guy who was laughing, for sure at the Midland Trucker, and then finished my run.
Every run should be an adventure!!
Hahaha… good story with a workout
5x100m Waiter Walks
*switch hands at the turnaround
50-60-65-70-75#
5x400m Run
Rest exactly 1 min between rounds
1:30/1:39/1:38/1:40/1:40
I would be pretty terrible at nursing
Total time – 12:06
5x100m Waiter Walks
*switch hands at the turnaround
20-30-35-40-45#
5x400m Run
Rest exactly 1 min between rounds
2:35 / 2:45 / 1:01 (200m) / 1:00 (200m) / :59 (200m)
Thanks Kevin!
5x100m Waiter Walks
*switch hands at the turnaround
25,30.
If I would of gone any heavier my form would of been messed up!
5X400m
1:39, 1:40, 1:46, 1:51, 2:42
Waiter walk
30#/35#/35#/45#/45#
Run
1:37/1:37/1:35/1:39/1:27
11:56 total
5x100m Waiter Walks
*switch hands at the turnaround
15-20-25-30-30#DB
5x400m Run
Rest exactly 1 min between rounds
2:05 – 1:58 – 1:48 – 1:57 – 1:52
5x100m Waiter Walks
*switch hands at the turnaround
25,30.
5X400m
1:29, 1:30, 1:30, 1:27…then 2:27
I had in my mind 4 rounds not 5 and was not at all ready for the 5th. Left late and had nothing left in the tank for it. 😛
Next time…
Waiter walks — Built to 35# … I didn’t push the weight because my core was fried so I was trying to focus on staying upright.
Runs — Finished in 13:19
5x100m Waiter Walks
30-35-40-50-50
5x400m Run
Rest exactly 1 min between rounds
1:26
1:39
1:42
2:43
1:53
Thanks Kevin