6 rounds for time:
10 deadlift, 225lbs/135lbs
20 walking overhead lunges, 45lbs
100 meter run
Post times in comments.
November 9, 2009
Tuesday November 10, 2009
Posted by Mike D under WOD | Tags: 100 meter run, dead lift, walking overhead lunge |Leave a Comment
November 8, 2009
Monday November 9, 2009
Posted by Mike D under WOD | Tags: 800m run, Andrew, dips, pull ups, sit ups |[7] Comments
For time:
“Andrew”
800 meter run
100 dips
100 sit ups
100 pull ups
800 meter run
Post times in comments, compare to 040409
“Partition the back extensions, sit ups, and pull ups as needed. You can do: 10 rounds of 10 dips, 10 sit ups, and 10 pull ups. Another option could be 20 rounds of 5 dips, 5 sit ups, and 5 pull ups. Scale assistance as needed.”
♦Beginner’s WOD♦
For time:
Scaled “Andrew”
400 meter run (0.25 miles)
50 dips
50 sit ups
50 pull ups (scale as needed)
400 meter run (0.25 miles)
Post times in comments, compare to 040409
“Once again, partition the dips, sit ups, and pull ups as necessary. Options include: 5 rounds of 10 dips, 10 sit ups, and 10 pull ups as well as 10 rounds of 5 dips, 5 sit ups, and 5 pull ups. Scale assistance as needed.”
November 8, 2009
Sunday November 8, 2009
Posted by Mike D under Observations | Tags: Ozark Trail 100 Mile Endurance Run, Andrew Catalano, beast |1 Comment
Rest Day
Congratulations to Andrew Catalano, who completed the Ozark Trail 100 Mile Endurance Run in 28 hours and 8 minutes. The BSTA salutes you, brother!
No, smoking fine Cuban cigars was not part of Andrew's training.
November 7, 2009
Saturday November 7, 2009
Posted by Mike D under WOD | Tags: back extensions, box jumps, push ups |1 Comment
For time:
10 box jumps, 24″/12″
10 push ups
10 back extensions
15 box jumps
15 push ups
15 back extensions
20 box jumps
20 push ups
20 back extensions
25 box jumps
25 push ups
25 back extensions
20 box jumps
20 push ups
20 back extensions
15 box jumps
15 push ups
15 back extensions
10 box jumps
10 push ups
10 back extensions
Post times in comments.
November 5, 2009
Friday November 6, 2009
Posted by Mike D under WOD | Tags: chest-to-bar pull ups, jumping pull ups, sit ups, squats |[5] Comments
In honor of the Yankees’ 27th Championship,
“Hail to the Victors”
Twenty-seven rounds for time:
2 strict pull ups, Chest to Bar
7 jumping pull ups
27 sit ups
Congratulations, New York!
November 4, 2009
Three rounds for time:
Run 400 meters
Row 400 meters
Post times in comments.
November 3, 2009
Tuesday November 3, 2009
Posted by Mike D under WOD | Tags: handstand push ups, kettlebell swings, overhead squat, sit ups |[5] Comments
Overhead squat
5-5-5-5-5
Rest 5-10 minutes
Five rounds for time:
5 handstand push ups
10 kettlebell swings, 55lbs/35lbs
15 sit ups
Post loads used and times in comments.
November 2, 2009
Monday November 2, 2009
Posted by Mike D under WOD | Tags: 100 meter run, ball slams, clean and jerk |[8] Comments
Clean and jerk
3-3-3
Recover 5-10 minutes
4 rounds for time:
100 meter run
25 ball slams, scale weight as necessary
Post loads used and times in comments.
November 1, 2009
For time:
Run the New York City Marathon
Post times in comments.
