Father Andrew's Hot Body Gym

November 9, 2009

Workouts – week of Nov. 9th

Filed under: workouts — Tags: , — Micah Vandegrift @ 11:33 am

WOD 1 – Tuesday

5 Rounds for time

Run 800 meters
15 pull ups
20 Medicine ball push ups*

Note: Medicine ball push ups require that the feet be elevated and balanced on top of a medicine ball while performing the push up

WOD 2 – Wednesday

“Daniel”

For time:
50 Pull-ups
400 meter run
95lb/65lb pound Thruster, 21 reps
800 meter run
95lb/65lb pound Thruster, 21 reps
400 meter run
50 Pull-ups

As always, scale reps and weight to your abilities.

WOD 3 – Friday

For time:
135lb/95lb Clean and Jerk, 10 reps
15 Knees to Elbows
135lb/95lb Clean and Jerk, 8 reps
15 Knees to Elbows
135lb/95lb Clean and Jerk 6 reps
15 Knees to Elbows
135lb/95lb Clean and Jerk 4 reps
15 Knees to Elbows
135lb/95lb Clean and Jerk 2 reps
15 Knees to Elbows

Scale the weight to be cleaned to your ability.

WOD 4 – Saturday

Back Squat 5-5-5-5-5

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1 Comment »

  1. we did WOD 3 today – I had 12:24 95#

    Comment by Micah Vandegrift — November 10, 2009 @ 10:51 am


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