Father Andrew's Hot Body Gym

September 28, 2009

Workouts for the week of 9/28/09

Filed under: workouts — Tags: , , , — joshuaeller @ 4:00 pm

WOD 1 – Tuesday

4 rds. for time of:

800 m. run (twice all the way up and down Andrew’s road)
10 HandStand Push Ups
15 Burpees

WOD 2 – Wednesday

5 Rounds for time

Push Ups x 30
KB swings x 30

Make sure the kettlebell gets above the head!

1st group starts at 6am. 20 minute maximum round.

WOD 3 – Friday

“Fran”

21-15-9 reps, for time
Thruster 95 lbs
Pull-ups

WOD 4 – Saturday

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Ideally, each exercise should be fully complete before beginning the next. But of course, this can be scaled by doing 10 reps of each exercise for 10 rounds. Or any other combination. Go team!

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1 Comment »

  1. WOD 1

    AV – 28:19
    MV – 29:00
    AR – 25:25
    JS – 19:20
    ME – 23:24
    JW – 27:52

    WOD 2 – Confusion reigned and we ended up doing 20 push-ups and 20 35 lb KB swings…

    AV – 10:10 (knee PU)
    MV – wimp (according to Abby)
    AR – 9:42
    JS – 9:04
    ME – 9:25 (mixed knee and reg PU)
    JW – 9:27 (mixed knee and reg PU)

    WOD 3 “Fran”

    MV – 10:40 65# jumping pull ups with white band
    AR – 8:20 65# jumping pull ups
    ME – 8:25 65# jumping pull ups with white band
    AV – 11:58 65# – 30 reps, 55# 15 reps, jumping pullups
    JE – 9:20 – Front squats instead of thrusters, 95#

    WOD 4 “Angie”

    Mara – 16:40 jumping PU w/ white band, knee pushups
    Andrew – 22:30 modified situps
    Abby – 22:47 65 PU jumping
    Josh – 25:40 WOD as Rx-ed plus 50 pushups and 100 sqauts
    Micah – 28:03 jumping PU w/ white band for 50 reps

    Comment by Micah Vandegrift — October 1, 2009 @ 6:50 pm


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