Father Andrew's Hot Body Gym

March 23, 2010

Workouts: Week of March 22nd

Filed under: workouts — Tags: , — Micah Vandegrift @ 5:04 pm

WOD 1 – Tuesday

Three sets for max reps of strict pull-ups,
and then,

“Death by Overhead Squat”
One Overhead Squat in the first minute,
Two Overhead Squats in the second minute,
Three Overhead Squats in the third round, etc….
(Prescribed Weight: Men-65; Women-45 lbs.)
Perform as many rounds as you can until you are unable to complete the prescribed number of squats in that minute.  Then perform that same number of squats each minute for the next three minutes.

WOD 2 – Thursday

Handstand Practice – How long can you hold . . . freestanding or against a wall?
and then,

Five rounds for time of:
400 Meter Run
30 Double Unders
30 Wall Ball Shots (20/12 lbs

Note: I know that double unders are hard.  Do them anyway, even if it means you only get through 2 rounds of Kelly in 20 minutes.  The only way to get better is to do them.

WOD 3 – Friday

and then,

Three rounds for time of:
10 x Hang Power Snatch (115/75 lbs.)
15 x Ring Row

WOD 4 – Saturday

Power Clean
and then,

Three rounds for time of:
400 Meter Run
10 Power Cleans (135/95 lbs.)
10 Front Squats (135/95 lbs.)
10 Push Press or Jerk (135/95 lbs.)


  1. Didn’t do WOD 1, did get up with Sophia (working out with her in my spare time) and Andrew though and we did Cindy in 15 minutes.
    Andrew – 11 rounds
    Abby – 10 rounds w/ 5 pullups
    Sophia 9 rounds

    Comment by Abby Vandegrift — March 24, 2010 @ 7:22 am

  2. WOD 4 was brutal!
    Did 1 round at 75#, then dropped to 70# for rounds 2 and 3 – finished in 28:38.
    Max weight for cleans was 95#

    Comment by Abby Vandegrift — March 28, 2010 @ 7:21 am

  3. Got up to 115# for cleans, failed at 125#. It’s so easy to get psyched out!

    Did the WOD with the Rxed 95# in 24:14.

    Comment by Mara — March 28, 2010 @ 3:16 pm

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