Father Andrew's Hot Body Gym

August 21, 2009

Workouts Week of 8/23

Filed under: workouts — Tags: , , , , — joshuaeller @ 3:12 pm

WOD #1 – Tuesday

21-15-9 for time

Cleans (135lb/95lb)
Ring Dips

Everyone should aim for using the weight which was used for Grace (or slightly more). Keep the weight on the bar low enough so that form is picturesque. We want to pull the bar from the floor and receive it in a front squat.

(2 people per heat. First heat starts at 6:00 am. 15 minute max per heat.)

WOD #2 – Wednesday

As Many Rounds As Possible 20 minutes of:

  • 10 wall ball shots (20#/14#)
  • 5 Knees To Elbows
  • 10 jumping lunges
(4 people per heat, sharing rings. First heat starts at 6:10 am)

WOD #3 – Friday



We’ll review form at the beginning of the workout. Start with a weight you can clean and slowly add weight. Focus on form, not weight.

(2 people per bar alternating rounds. 25 minute max per heat. First heat starting at 6:10 am)
WOD #4 – Saturday

Evening Group Workout – Open to the Public


  1. WOD # 1

    This one took us all by surprise. Josh struggled through 135# cleans, not able to finish in 15 minutes. I did 75#, found them difficult, dips even harder, and I finished all the cleans but not the last set of dips.

    Abby rocked 65# cleans and finished in about 14 minutes. Micah struggled with 95# cleans, finishing about two rounds.

    Andrew and Jay rocked 65# and 75# cleans respectively, each finishing, I believe.

    Sore traps and backs today!!

    WOD #2

    This one was a lung burner. AMRAP:

    Josh: 17
    Mara: 14.5
    Jay 11.8
    Joe: 11.6
    Andrew: 11
    Abby: 11
    Micah: 11

    Keep up the good work everyone!

    Comment by Maravilla — August 26, 2009 @ 11:59 am

  2. Here are our deadlift 5 rep maxes:

    Mara: 165 (maybe 170?)
    Joshua: 285
    Micah: 215
    Joe: 215
    Abby: 135
    Andrew: 115? (being careful with his back)
    Deni: 65 (learning the form)

    Comment by Maravilla — August 31, 2009 @ 2:47 pm

  3. I think I was lifting what Abby was lifting….so 135 x 5 reps.

    Comment by Andrew Rowell — September 1, 2009 @ 8:40 am

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