Father Andrew's Hot Body Gym

February 22, 2010

Workouts for the week of February 21

Filed under: real talk — joshuaeller @ 10:20 am

WOD 1 – Tuesday

Jerk
3-2-1-1-1
and then,

As many rounds as possible in 12 minutes of:
5 Handstand Push-Ups
10 Supine Ring Rows
15 Kettlebell Swings (32/24 kg)

WOD 2 – Wednesday

Five rounds for time of:
25 Kettlebell Swings (24/16 kg)
7 Push Presses (135/95 lbs.)
400 Meter Run

WOD 3 – Friday

“Cindy”
Complete as many rounds as possible in 20 minutes of:
5 Pull-Ups
10 Push-Ups
15 Squats

WOD 4 – Saturday

At Leon Track (everyone who has a watch needs to bring one!):

1 mile – rest 5 minutes

800 meters – rest 3 minutes

400 meters – rest 3 minutes

200 meters – rest 3 minutes

100 meters x 4  –   rest 3 minutes in between each 100 meter sprint

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5 Comments »

  1. WOD 1 – Jerk max at 185.
    Finished 5 rounds in 12 minutes but modified to 3 HSPU.

    Comment by joshuaeller — February 23, 2010 @ 3:21 pm

  2. WOD 1

    ME – 4.3 rounds, partial HSPUs
    GW – 3ish rounds, full HSPUs

    Finished with as many wall ball as possible in 2 minutes.

    WOD 2

    JE – 21:20 (135#)
    ME – 23:48 (85#)

    This one was killer!

    Comment by Mara — February 25, 2010 @ 5:33 pm

  3. WOD 3
    Andrew and I did 12 rounds of Cindy – I did mine unmodified, can’t rememeber if Andrew modified or not.

    Comment by Abby Vandegrift — February 26, 2010 @ 8:16 am

  4. WOD 4 –
    Mile 8:01
    800 3:27
    400 1:30?
    2 sprints at the end then I died.

    Comment by Micah Vandegrift — February 27, 2010 @ 3:05 pm

  5. WOD 4
    Mile: 9:02
    800: 4:00
    400: Can’t remember, I think it was under 2 though

    Comment by Abby Vandegrift — March 1, 2010 @ 8:32 am


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