Father Andrew's Hot Body Gym

December 7, 2009

Workouts – Week of Nov. 7th

Filed under: workouts — Tags: , , — Micah Vandegrift @ 12:27 pm

WOD 1 – Tuesday

Complete as many rounds as possible in fifteen minutes of:

15 Push ups
Front squat, 10 rep (95lb/65lb)

WOD 2 – Wednesday

5 rounds for time of:

10 modified muscle ups
40 air squats

Muscle up progressions here and here

WOD 3 – Friday

“Eva”

Five rounds for time or 20 minutes of:

Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

WOD 4 – Saturday

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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5 Comments »

  1. WOD 1 –

    Micah 7.5
    Andrew 7.5
    Abby 8

    Congrats to Andrew for his first ever WOD as Rx’ed!!

    Congrats to me for puking out the two sips of orange juice I had before the workout and making Abby late for work!

    Comment by Micah Vandegrift — December 8, 2009 @ 4:18 pm

  2. Awesome stuff. Nice work, Andrew!!

    Micah, you’ve made the Pukie board! Congrats!

    Mara: 10 rounds
    Joshua: 9.5 rounds
    Graham: 5.75 rounds

    Comment by joshuaeller — December 8, 2009 @ 8:28 pm

  3. WOD 2 –

    Micah 14:42 (loving working on those muscle ups!)

    Comment by Micah Vandegrift — December 10, 2009 @ 12:52 am

  4. WOD 4 –

    Shoulder Press – 125
    Push Press – 140
    Push Jerk – ??? tweaked a muscle and was cautious to try more.

    Comment by Micah Vandegrift — December 13, 2009 @ 11:42 am

  5. WOD 4

    Press – 140
    Push Press – 165
    Push Jerk – 170

    Comment by joshuaeller — December 13, 2009 @ 6:12 pm


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