Father Andrew's Hot Body Gym

September 20, 2009

Workouts for the week of Sep. 21

Filed under: workouts — Tags: , , — joshuaeller @ 6:46 pm

Lots of overhead this week. Go team!

WOD 1 – Tuesday
‘Grace’ 30 Clean and Jerks for time (135lb/95lb)

WOD 2 – Wednesday
150 Kettlebell Swings (a swing only counts if it gets above your head – ideally, shoot for complete extension overhead). Each time you break the set, do 10 burpees.
2 rounds of max rep pull ups after you finish swinging.

WOD 3 – Friday
4 rds for time of: 10 pull ups, 10 push jerks (135#/80#)

WOD 4 – Saturday
Alternating double tabata (every rep counts):Sumo Deadlift HighPull 75#/50#, Push press 75#/50#

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1 Comment »

  1. “Grace” – 30 Clean and Jerks (135 lbs Rxd) for time

    This is one of our benchmark workouts. We did it last on July 22nd, so we did it again exactly 2 months later. Our progress is astouning. As Coach Josh said, it gave him chills.

    Here are our times fo July 22:
    Abby – 10:35 (50 lbs)
    Micah – 11:05 (65 lbs)
    Mara – 4:46 (50 lbs)
    Josh – 7:05 (125 lbs)
    Jay – 9:04 (45, 65, 50 lbs mixed)

    And Sept 22:

    Abby – 7:36 (70 lbs)
    Micah – 7:00 (95 lbs)
    Mara – 7:39 (85 lbs)
    Josh – 4:56 (125 lbs)
    Jay – 6:48 (105 lbs)
    Andrew – 6:43 (90 lbs)

    Awesome!!!

    WOD 2 – 150 KBs

    Mara – 6:45 with 10 burpees – 35#
    Abby – 7:35 with 10 burpees – 35#
    Josh – 9:48 with 20 burpees – 55#

    WOD 4 – SDHP and Thrusters (or Push-press) Double Tabata

    Andrew – 140+ (push presses – 65 lbs?)
    Mara – 122 (45 lbs)
    Josh – 115 (75 lbs)
    Abby – 105 (45 lbs)
    Joe – 109 (75 lbs, push press)

    Also, Mara’s mother joined for her own special workout and pushed hard. Great work!

    Comment by Micah Vandegrift — October 1, 2009 @ 6:48 pm


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