Father Andrew's Hot Body Gym

October 10, 2009

Workouts – Week of Oct. 12th

Filed under: workouts — Tags: , , , , — Micah Vandegrift @ 11:11 pm

 

Recovering from Gymnasty Day

Recovering from Gymnasty Day

WOD 1 – Tuesday

800 m run – then –

5 rounds

30 kbell swings (bell most be overhead for rep to count)
15 pull ups

then- 800 m run

Finisher: 10 x 15 second ring holds

WOD 2 – Wednesday

5 rounds for time of:
5 deadlifts 275#/185#
10 burpees

Finisher: 10 wall walks

WOD 3 – Friday

AMRAP in 20 minutes of:
200 m run (100 m jog / 100 m sprint)
15 push ups
5 SDHP 95#/65#

 WOD 4 – SaturdayWOD 3 Rounds

Choose a weight low enough so that you will be able to finish the prescribed reps without reducing the weight in the middle of or between rounds.  Move from back squat to front squat to overhead squat without a break.

Back squats – 20 reps
Front squats – 20 reps
OH squats – 20 reps
Rest 4 min

Back squats – 15 reps
Front squats – 15 reps
OH squats – 15 reps
Rest 4 min

Back squats – 10 reps
Front squats – 10 reps
OH squats – 10 reps

 

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9 Comments »

  1. WOD 1 – 29:59 (but I had to stop and grab the dogs from running in the street for a minute or two.)

    Comment by Micah Vandegrift — October 13, 2009 @ 9:40 am

  2. Wod 1 – 19:59. Almost met Pukie.

    Comment by joshuaeller — October 13, 2009 @ 9:49 pm

  3. WOD 2 – 9:03

    felt really great on this one. I dropped from 185 to 165 after two rounds since I was losing form on the deadlift.

    Comment by Micah Vandegrift — October 15, 2009 @ 11:46 am

  4. WOD 2 – 13:30 Did the first two rounds at 275 but dropped to 255 for the last 3 rounds.

    Comment by joshuaeller — October 15, 2009 @ 9:04 pm

  5. WOD 3 – 8 1/3 rounds in 20 min. Could’ve done more but had a hard time getting going this morning.

    Comment by Micah Vandegrift — October 16, 2009 @ 8:22 am

    • I did 9, but at less weight (65 rather than 95) to watch out for the back in these early months. The pushups, all 135 of them, hurt for some reason this morning.

      Comment by frandrewrowell — October 16, 2009 @ 10:10 am

  6. WOD 1

    35# KB unless otherwise noted

    AV – 27:34 (jumping PU)
    AR – 27:42 (jumping PU)
    JE – 19:59 (55# KB)
    JS – 26:00 (white band PU)
    MV – 29:59 (white band PU)

    ME – 29:40 (did 5×500 m row instead of running, jumping PU)

    WOD 2

    AV – 9:25 (135#)
    AR – 8:48 (155#)
    JE – 13:20 (255#)
    MV – 9:06 (185/165#)
    ME – 8:36 (145#)
    GW – approx 20 min (155#) – first fully completed workout… Congrats!

    Comment by Mara — October 18, 2009 @ 6:35 pm

    • Great work Graham! Just wait til that time drops! Glad to have you along for the ride.

      Comment by Micah Vandegrift — October 18, 2009 @ 8:12 pm

  7. WOD 4

    The Ellers flew solo on this one – a quiet day at FAHBG.

    We didn’t time it but instead focused on form and weight.

    Josh did 95# and I did 45#, but man did that catch up to us after about the 100th rep! Overhead squats are a killer!

    Comment by Mara — October 18, 2009 @ 6:37 pm


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