Father Andrew's Hot Body Gym

March 7, 2010

Workouts for the week of March 7

Filed under: real talk — joshuaeller @ 10:14 pm

WOD 1 – Tuesday

Squat Cleans

Work up to a moderately heavy 3-rep set and then,

“Elizabeth”
Rounds of 21, 15 and 9 reps for time of:
Squat Cleans (135/95 lbs.)
Ring Dips

WOD 2 – Wednesday

Push Press

5-4-3-2
and then,

Three rounds for time of:
400 Meter Run
12 Handstand Push-Ups
21 Pull-Ups

WOD 3 – Friday

Skill Practice – Pistols

Spend 10-15 minutes on drills to improve your single-leg squats,
and then,

Rounds of 21, 18, 15, 12, 9, 6 and 3 reps for time of:
Kettlebell Swings (24/16 kg)
Burpees

WOD 4 – Saturday

Snatch (squat or power)

3-2-1-1-1
and then

As many rounds as possible in 15 minutes of:
5 x Power Snatch (115/75 lbs.)
20 x Walking Lunges
20 x Knees to Elbows

Advertisements

1 Comment »

  1. WOD 1:
    16:32 @ 75#, blue band for dips

    Comment by Abby Vandegrift — March 9, 2010 @ 8:27 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: