Father Andrew's Hot Body Gym

February 14, 2010

Workouts: Week of Feb. 15th

Filed under: workouts — Tags: , — joshuaeller @ 6:42 pm

WOD 1 – Tuesday

Overhead Squat
3-3-3-3
and then,

Three rounds for time of:
10 (5 each arm) x Kettlebell Complex, Alternating Arms
400 Meter Run
** 1 Complex =  3 x One-Arm Snatch + 1 x One-Arm Overhead Squat, Overhead Lunge Right, Overhead Lunge Left

WOD 2 – Wednesday

For time:
Run 1000 meters for time, then

5 rounds for time:
10 Pull-Ups
20 Push-Ups
30 Squats

WOD 3 – Friday

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

Seven rounds for time of:
3 Cleans (85% of today’s 1-RM)
6 Squat Jumps (high)
200 Meter Run

WOD 4 – Saturday

Thrusters
Warm up to a heavy(ish) set of three and then a lighter set of five to prepare you for:

“Fran”
Rounds of 21, 15 and 9 reps for time of:
95/65 lb. Thrusters
Pull-Ups

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4 Comments »

  1. Did 5 X 5 Overhead squats, progressed from 55 to 75 #

    Ran out of time to finish the other workout, this was rather frustrating. Only did 1 full round of CKB, 60 squats and then 8 rounds of CKB.

    For me for now on, all weightlifting will come second to the workout.

    Comment by Abby Vandegrift — February 16, 2010 @ 11:53 am

    • Abby, keep in mind that the most important part of the invictus plan is the strength component, so it really ought to get top priority. So, if you have a choice in the future like this one, I think you did it right.

      Comment by joshuaeller — February 21, 2010 @ 7:27 pm

  2. WOD 2:
    Andrew and I did WOD 2 on Friday instead of WOD 3. I did pull-ups with the blue band and he did supermans/plank instead of squats. We both finished at 17:58.

    Comment by Abby Vandegrift — February 19, 2010 @ 8:47 am

  3. WOD 4 – Fran
    Josh – 4:44
    Mara – 8:20

    Comment by joshuaeller — February 21, 2010 @ 7:26 pm


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