Father Andrew's Hot Body Gym

December 14, 2009

Workouts Week of Dec. 14

Filed under: workouts — Tags: , , , , — Micah Vandegrift @ 10:28 am

Thera gets half an iron cross - click for details

WOD 1 – Tuesday

3 rounds for time:

21 Deadlifts (M#155,W#105)
15 Ring Dips
100′ Overhead Walking Lunge (M#45,W#35)

WOD 2 – Wednesday

3 rounds for max reps of:

30 seconds – Thrusters (135/95 lb)
30 seconds of rest
30 seconds – Burpees
30 seconds of rest
30 seconds – Hang Power Cleans (135/95 lb)
30 seconds of rest
30 seconds – Pull-Ups
Rest one minute

Scale approrpriately.

WOD 3 – Friday

Handstand Push-Ups
Three sets for max reps
and then,

Three rounds for time of:
50 Double-Unders (or single unders if you’re still working on your double under)
25 Walking Lunges with Overhead Plate Carry (45/25 lb.)
200 Meter Run

WOD 4 – Saturday

Single-Leg Barbell Deadlift
8-8-8 (each leg)
and then,

“DT”
Five rounds for time of:
155/105 lb. Deadlift x 12
155/105 lb. Hang Power Clean x 9
155/105 lb. Jerk x 6

Scale weight appropriately.

Advertisements

7 Comments »

  1. Not sure it matters all that much, but Thera actually has a half Maltese cross. For it to be an iron cross, her feet would need to be below her.

    Comment by joshuaeller — December 15, 2009 @ 12:46 am

  2. jerk. I’m gonna push you.

    Comment by Micah Vandegrift — December 15, 2009 @ 2:27 pm

  3. Uh huh. All of that hate coming out. Must be because you wear skinny jeans 😉

    WOD 1 – 10:00 with 155lbs.

    Comment by joshuaeller — December 15, 2009 @ 6:53 pm

  4. Mara: 15:20 (105# and 21 dips)

    Comment by joshuaeller — December 15, 2009 @ 9:09 pm

  5. Joshua WOD 2 – 126 reps with 115 lbs

    Mara WOD 2 – 110 reps with 75 lbs

    Comment by joshuaeller — December 16, 2009 @ 10:55 pm

  6. WOD 2 – 94 reps with 95#

    Comment by Micah Vandegrift — December 17, 2009 @ 7:41 am

  7. WOD 2 92 reps at 75lbs

    Comment by abby vandegrift — December 18, 2009 @ 11:09 am


RSS feed for comments on this post. TrackBack URI

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

Blog at WordPress.com.

%d bloggers like this: