Father Andrew's Hot Body Gym

October 4, 2009

Workouts week of Oct. 5th

Filed under: workouts — Tags: , , — Micah Vandegrift @ 9:06 pm

Back Lever

Back Lever

Wednesday:

10 weighted walking lunges
10 pull-ups
10 supermans
10 thrusters with kettlebells or bar
5 rounds for time

Thursday:
100m jog
100m sprint
25 kettlebell swings
25 pushups
4 rounds for time

Friday:
Nancy
400 meter run
15 overhead squats 95, 65
4 rounds for time

Saturday:
Back Lever 8 reps (or upside down hang 30 secs)
Handstand Holds 60sec
L-Sit Holds 5 efforts 15 sec. hold
3 dips – slow (5 secs up, 5 secs down), perfect full range of motion
5 Rounds for Time

Image courtesy of Diablo Crossfit

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4 Comments »

  1. I like this week’s workouts. Good variety!! Thanks, Vandies!

    Comment by joshuaeller — October 5, 2009 @ 5:49 pm

  2. We need some cushioning like in the pic for those back levers… seriously! Concrete is not what I want to be looking at when I attempt something like that!

    Comment by Mara — October 7, 2009 @ 3:31 pm

  3. Nancy Time – 13:38

    Comment by Micah Vandegrift — October 9, 2009 @ 4:50 pm

  4. WOD 1 – Wed

    AV – 15:57
    MV – 17:00
    ME – 15:45
    JE – 14:37

    WOD 2 – Thurs

    AV – 16:04
    MV – 18:05
    ME – 13:05
    JE – 12:08
    AR – 16:27

    WOD 3 – Fri – NANCY

    AV – 11:45 (45#)
    MV – 13:38 (65#)
    ME – 11:13 (45#)
    JE – 10:09 (85#)

    Comment by Mara — October 18, 2009 @ 6:48 pm


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