Father Andrew's Hot Body Gym

August 11, 2009

Workouts for the week of Aug. 9th

Filed under: workouts — joshuaeller @ 2:45 am

WOD #1 Tuesday


5 rounds for time of:
400 meter run (one time all the way up and down Andrew’s road)
95 lb Squat x 15 Men
65 lb squat x 15 Women

Scale appropriately.

WOD #2 – Wednesday


21-15-9 reps of:
Handstand push-ups
Ring dips

I know that we don’t all have handstand push ups. That’s ok. We’ll work on our handstands for this, and still work on our dip and push up strength.

WOD #3
– Friday

Heavy Squats


WOD #4 – Saturday

Pull Knees

Seven rounds for time of:

7 x Pull-ups

7 x Knees to Elbows

Run 200 Meters (halfway down Andrew’s road)

1 Comment »

  1. Unfortunately, I can't remember any times for "Nancy"… we dropped the ball there.

    JT was a mockery, as none of us are close to being able to do it as prescribed. Micah did 17 HSPUs, which is ridiculous, but then couldn't finish the rest of the workout. The rest of us just held handstands with active shoulders for 30 sec each round, using bands for the dips. Also don't know our times…

    But I do remember our weights, I think, for heavy squats day. It was a 3 rep max.

    Abby – 100 lbs
    Micah – 170 lbs
    Mara – 120 lbs
    Josh – 220 lbs
    Jay – Did amazing work on his form, kept the weight low, I think at between 45-75 lbs.

    Today we did "Pull Knees."

    Abby – 16:40
    Micah – 14:02 (did deadlifts before)
    Mara – 12:15
    Josh – 10:43
    Jay – 18:45

    We also worked on deadlift form, and we all deadlifted around our body weight to get the feel of it.

    Good work, crew!

    Comment by Maravilla — August 15, 2009 @ 6:23 pm

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