Father Andrew's Hot Body Gym

November 24, 2009

Workouts for the Week of November 22nd

Filed under: real talk — Tags: , , , , — Mara @ 9:12 am

Tuesday – WOD 1

For Time:

75 pull ups

75 backsquats (135#/95#)

Note: For those not up to 75 pull ups in a row, you can break the set in half and perform one set before and one set after the back squats. Scale weight appropriately.

 

Wednesday – WOD 2

4 rounds for time (or 15 min):

3 shoulder press x 115 lbs

5 push press x 115 lbs

7 push jerk x 115 lbs

400 meter run

Scale weight appropriately.

 

Friday – WOD 3

As Many Rounds as Possible in 15 minutes:

3 Squat Cleans (155# / 95#)

5 weighted pull ups

7 burpees

Scale weight as needed.

 

Saturday – WOD 4

4 Rounds for Time:

3 Back Levers

10 snatches (75lbs/55lbs)

400 meter run

Note: Anyone not comfortable with the snatch should perform cleans. Scale weight appropriately.

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4 Comments »

  1. WOD 1 –

    Abby, Chris and I did this one this morning. We did it in sets of 25.

    Abby – 15:01 95#
    Micah – around 20:00 135#
    Chris – around 19:00 95#

    As we are working with only one squat rack we were all helping lift the bar when one person needed it, thus the approximate times for Chris and I.

    Comment by Micah Vandegrift — November 24, 2009 @ 4:44 pm

  2. abby is….intimidating.

    Comment by frandrewrowell — November 25, 2009 @ 1:11 am

  3. You’re way more intimidating with your loud growls and 5 minute workouts.

    Comment by Abby Vandegrift — November 25, 2009 @ 9:05 am

  4. WOD 1

    The late morning crew consisted of Josh, Mara, and Graham. (See early morning above.) We did it as prescribed, completing all pull-ups and then all squats.

    JE – 12:42 / 135#
    ME – 14:17 / 95#
    GW – 13:47 / 115# (50 of each)

    Comment by Mara — November 25, 2009 @ 2:42 pm


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