Father Andrew's Hot Body Gym

March 2, 2010

Workouts for the week of March 1

Filed under: real talk — joshuaeller @ 10:37 am

WOD 1 – Tuesday

Push Press – 3-3-3-3

1) Five rounds for time with a partner:
135 pound Thruster, 15 reps
(You rest while your partner finishes their set, then trade off)

then,

2) Run 400 meters x 4 (rest 2 minutes between each run)

WOD 2 – Wednesday

Power Clean
3-2-1-1-1
and then

On the minute, every minute, for 12 minutes:
2 Power Cleans (use 80% of today’s 1-RM)
5 Pull-Ups

WOD 3 – Friday

Back Squat
5-5-3-3
and then

Five rounds for max reps of:
1 Minute Max Pull-Ups
1 Minute Max Double-Unders
1 Minute Rest

WOD 4 – Saturday

For time:
600 Meter Run
25 reps each (using ONLY the bar) of:

  • Bent-Over Row
  • Deadlift
  • Hang Power Snatch
  • Front Squat
  • Shoulder Press
  • Push Press
  • Overhead Squat

600 Meter Run

NOTE: Each time the bar is set on the ground for rest = 10 burpees

Advertisements

4 Comments »

  1. WOD 2
    15 rounds w/ 65#, blue band
    Finisher: 20 knees to elbows and 10 back squats w/ 65#

    Comment by abby vandegrift — March 3, 2010 @ 8:18 am

  2. WOD 1 – Only got through 4 rounds of thrusters @ 135. Did double unders instead of running.

    Comment by joshuaeller — March 3, 2010 @ 9:20 am

  3. Well, it seems like a bit of an off week….

    I did a workout at home yesterday that consisted of 25 55# KB swings and 3 pull-ups, 5 rounds.

    Today I did 10 thrusters and 100 single unders, 4.5 rounds in 12 minutes.

    Comment by Mara — March 4, 2010 @ 6:23 pm

  4. WOD 4

    After a strength portion of overhead squats and snatches, plus a few deadlifts for me, Josh and I did WOD 4 minus the running, since we’re doing a sprint workout today.

    JE – 75# 19:24
    ME – 45# 18:54

    It was a lot harder than it seemed!

    Comment by Mara — March 7, 2010 @ 10:02 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

Create a free website or blog at WordPress.com.

%d bloggers like this: