Father Andrew's Hot Body Gym

December 21, 2009

Workouts – Week of Dec 21st

Filed under: workouts — Tags: , , — Micah Vandegrift @ 1:25 pm

WOD 1 – Tuesday

“The Black Lung”

21-15-9 for Time (or 20 minutes)
Thrusters (#95M,#65W)
Push-Ups
Hang Power Cleans (#95M,#65W)
Pull-Ups
Wall Ball Shots (M#20, W#12)
Burpees

WOD 3 – Wednesday

5 Rounds for Time:
200 Meter Run
7 Clean and Jerks (M#135/W#95)

WOD 4 – Thursday

“Josh”

21 Front Squats (M#95,W#65)
42 Pull-Ups
15 Front Squats
30 Pull-Ups
9 Front Squats
18 Pull-Ups

WOD 4 – Saturday

Cleans
3-2-1-1-1
and then,

Teams of two must complete, as quickly as possible:
15 x Thrusters (135/95 lbs.)
15 x Burpee/Pull-Ups
Run 400 Meters
(One partner storms through the entire round. Once your partner returns from their 400 meter run, begin your next round. Repeat until both partners have completed three rounds. If you don’t have a partner, rest 3-5 minutes between rounds.)

Note: a burpee/pull up is performed by jumping from the squat into a pull up on rings or a bar. Combine the two movements into a full movement, and you’ve got the burpee/pull up.

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8 Comments »

  1. The Black Lung was too long for a mid-week workout. We had to do a 20 minute limit and only got to the 2nd round. Good workout though, I say we try again on a Saturday.

    Comment by Abby Vandegrift — December 22, 2009 @ 8:16 am

  2. WOD 1: completed 1 round at 95#, and 15 Thrusters 85# and 15 pushups in 20 min.

    Comment by Micah Vandegrift — December 22, 2009 @ 9:53 am

  3. The second crew scaled to 15-12-9.

    Graham and Zach finished the first round and started the second in the 20 minutes at 75# each.

    Josh and I did 75# and 65# respectively (Josh has been nursing a sore back). He finished the scaled numbers in about 15:50, and I finished just under 20 minutes.

    I think I still feel weak…. whooh! Black lung indeed!

    Comment by Mara — December 22, 2009 @ 4:40 pm

  4. I didn’t see that thing about scaling! crud. I did 75# and made it through the 21 round and through the pullups on round 2. So, in toto

    75# thrusters – 36
    pushups – 36
    75# hang cleans – 36
    pullups – 36
    wallballs – 21
    burpees – 21

    this workout sucked. so to be clear (I’m making hand gestures – boooyah style) i would have totally finished in under 20 minutes with 75#! take that mara. merry christmas!

    Comment by frandrewrowell — December 22, 2009 @ 8:58 pm

  5. Black Lung – Micah, do you remember what weight I did? Was it 75lbs or 65lbs? I think it was 75lbs. Anyways, I did the first round and got through the thrusters, push ups, and 10 power cleans on the second round in 15 mintues.

    Comment by Abby Vandegrift — December 23, 2009 @ 8:17 am

  6. Abby did the Black Lung at 75#, and her total time was 20 min.

    Comment by Micah Vandegrift — December 23, 2009 @ 8:27 am

  7. WOD 2 – 19:40 @ 95#

    for our 200m we went all the way down to the tree and back up. Joe said its probably closer to 300m, but we figured since midday crew is scaling down, we’d scale up. 😉

    (Joe actually said something like, “So it takes a Level 1 Cert to be able to scale WODs down huh?” Fightin’ words!!)

    Comment by Micah Vandegrift — December 23, 2009 @ 8:30 am

  8. WOD 2 –
    Mara 22:21 at 95#
    Joshua 14:15 at 135# (take that Joe, aka “Mr 95”)
    Joan Sangree 12:20 with wall balls
    Zach Shackelford 14:55 at 135#

    Comment by joshuaeller — December 23, 2009 @ 11:36 am


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