Father Andrew's Hot Body Gym

September 14, 2009

Workouts for the week of September 13

Filed under: workouts — Tags: , , — joshuaeller @ 12:13 am

WOD 1 – Tuesday

As Many Rounds As Possible in 12 minutes of:

50 m lunges with overhead weight (45lb/25lb)
10 push ups

WOD 2 – Wednesday
“Diane”

21-15-9 reps of:
225 pound Deadlift / Handstand push-ups

If handstand push ups are not an option for you, kick up into a handstand and hold for 60 seconds.

Start time for group 1 = 6am. 15 minute max for the round.

WOD 3 – Friday

Push Jerk 3-3-3-3-3 reps
4 rounds of max rep Pull-ups after completing pushjerks
Those who are able need to start each pull up round with a kettlebell on their foot. Do as many weighted pull ups as possible, then drop the kbell and keep pulling up until you’ve reached your max.

WOD 4 – Saturday

‘Burpee Challenge’

Burpee around the track for 400 meters for time. Wear gloves.

Handstand practice afterwards, cause it’s Saturday!

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