Father Andrew's Hot Body Gym

September 6, 2009

WOD – week of Sep. 7

Filed under: workouts — Tags: , , — joshuaeller @ 9:49 pm

The gang – Jay, Joe, Josh, Mara, Abby, Andrew and special guest Therese Frentz

Monday – Cindy:

5 pulls
10 push
15 squat

AMRAP for time
——————–

Tuesday – Creed:

Overhead Squat Ladder 1-15 (95 lbs / 65 lbs)

For the ladder you have to do each set without dropping the weight. In other words round one is one rep without dropping. You can rack between rounds on the back or in a rack. For round 2 you must do 2 reps without racking and so on. So for round 10 you must do 10 reps without racking the bar, round 15, is 15 reps without racking or losing the weight. Choose a weight you can do at least 15 reps in a row.

——————–
Wednesday – Uncle Father Oscar:

5 push presses
10 jumping lunges
15 dips
10 sec L-Sits

Do 10 rounds or as many as possible in 20 minutes
——————–

Friday – George Michael:

10 sumo deadlifts (95, 65)
Jog 100 meters down, sprint 100 meters back
25 squats
As many rounds as possible in 20 minutes
——————–

Saturday – GOB:

9-12-18-21
power snatches
burpees
pull ups

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1 Comment »

  1. Cindy:

    Micah: 10 rounds, 5 with no pull-up assistance, 5 with purple (smallest) band

    Mara: 13 rounds – knee push-ups and white band pull-ups

    Graham: 4 rounds in 10 minutes

    Andrew: 10 1/3 with white band?

    Comment by Maravilla — September 8, 2009 @ 7:21 pm


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