Monday 09-30-13

Posted | 285 comments


Monday, September 30 WOD

Warm Up

Coach’s Choice




Five rounds, each for time; rest exactly three minutes between rounds:
20x Pull-up
30x Pushup
40x Sit-up
50x Squat

This workout is scored by all five times.

After Bash

Shoulder and Hip Mobility

Travel WOD

Five rounds, each for time; rest exactly three minutes between rounds:
20x Pull (i.e., Row, Pull-down, Pull-up, etc.)
30x Pushup
40x Sit-up
50x Squat

This workout is scored by all five times.



  1. This paragraph is in fact a pleasant one it helps new internet visitors,
    who are wishing in favor of blogging.

    Also visit my web blog – Baltimore Maryland Chat

  2. If you are going for finest contents like I do,
    just pay a quick visit this web page all the time since it presents quality contents, thanks

    Look into my web page … Free Dating Sites In Wisconsin

  3. No mater if some one searches for hiss required
    thing, thbus he/she wishes to be available that in detail,
    so that thing is maintainerd over here.

    Check out my site; low carb diet menu

  4. If some one needs expert view regarding running a blog afterward i propose him/her to pay a
    visit this webpage, Keep up the good work.

    Look at my site; ohio sex Party

  5. I’m veey hqppy to uncover this web site. I wanted to thank you for youjr
    time due to this wonderful read!! I definitely reallly liked every little bit of it and i
    also hafe you saved to favv too chec out new things in your site.

    Review my page: acne remedies guide victoria west; Annette,

  6. I visit eah day ѕome blogs and іnformation sites to
    read articles оr reviews, howeveг thіs web site giveѕ quality based content.

    Ϻy websitte :: ασφαλεια αυτοκινητου Allianz τιμες

  7. Thanks for the good writeup. It in reality was a amusement account it.

    Look complex to more delivered agreeable from you!
    However, how can we communicate?

    Have a look at my web-site; utah dating sites

  8. Way cool! Some very valkid points! I appreciate you penning this article and
    the rewt of the site is also really good.

    Feel free to surf to my page … Free Sex In Montana

  9. Hey very interesting blog!

    Here is my page: south carolina dating service

  10. Have you ever considered writing an e-book or guest authoring on other blogs?
    I have a blog centered on the same ideas you discuss and would love
    to have you share some stories/information. I know my subscribers would value your work.
    If you’re even remotely interested, feel free to shoot
    me an e-mail.

    Also vsit my web page; Hot Women In Arkansas

  11. This is very interesting, You are an overly skilled blogger.
    I’ve joined your rss feed and look ahead to searching for extra of your fantastic post.
    Also, I have shared your web site in my social networks

    Here is my site South Dakota Dating Service

  12. Good day I am so excited Ifound your blog, I really found you by error, while I was seaarching on Askjeeve for something
    else, Anyhow I am here now and would just like to say cheers for
    a remarkable post and a all round exciting blog (I also love the
    theme/design), I don’t have time to browse it all at the moment but I have saved
    it and also included your RSS feeds, so when I have time I will be back to read much more, Please
    do keep up the great b.

    Also visit my weblog Ohio Sex Videos

  13. Dooes your blog have a contact page? I’m having trouble locating
    it but, I’d like tto shoot you an e-mail. I’ve got some suggestions
    for your blog you might be interested in hearing.

    Either way, great site and I look forward to seeing it improve over time.

    Have a look at my web blog – south carolina sex videos

  14. Howdy would you mind letting me know which hosting company
    you’re using? I’ve loaded your blog in 3 different web browsers
    and I must say this blog loads a lot faster then most.
    Can you suggest a good hosting provider at a reasonable price?
    Thanks, I appreciate it!

    Stop by my homepage … Virginia Singles Chat

  15. If you want to obtain a good deal from this post then you have to apply these
    strategies to your won website.

    Also visit my website; Sex In Albuquerque

  16. I’m not sure where you are getting your information, but great topic.
    I needs to spend some time learning mre or understanding more.
    Thanks for wonderful information I was looking for this info for my mission.

    Also visit myy web blog; Weight Loss Tips Tumblr

  17. Hey There. I found your blog using msn. This is a really well written article.
    I will make sure to bookmark it and return to read
    more of your useful information. Thanks for the
    post. I’ll certainly return.

    my site :: Dating Services In Charlotte North Carolina

  18. Many people ask me, “What information should I look for, what research should I do before I hire a Las Vegas personal injury lawyer. Often a case may need to be fought in a legal arena. During online search, search for a law firm with a lot of reviews.

  19. I think the admin of this site is really working hard for his web site,
    for the reason that here every material is quality based information.

    Loook into my webpage hair loss no more pdf

  20. You can certainly see your skills within the work you write.
    The sector hopes for even more passionate writers like you who
    are not afraid to say how they believe. At all times follow our heart.

    Check out my web-site – Free Sex In New Hampshire

  21. Nice post. I was checking constantly this weblog and I am impressed!
    Very useful info particularly the last phase :) I
    care for such info a lot. I used to be seeking this particular information for a long time.
    Thank you and best of luck.

  22. Great work! That is the type of information that
    are meant to be shared across the net. Shame on the search engines for
    not positioning this publish higher! Come on over and discuss
    with my website . Thanks =)

  23. I really like what you guys are usually up too.
    This type of clever work and exposure! Keep up the
    great works guys I’ve added you guys to my own blogroll.

    Review my page: Adult Dating In Idaho

  24. Greate article. Keep posting such kind of info on your blog.
    Im really impressed by it.
    Hey there, You have done a fantastic job. I’ll definitely digg
    it and personally recommend to my friends. I’m sure they’ll be benefited
    from this website.

    Here is my web site – Philadelphia Chat

  25. WOW just what I was looking for. Came here by searching for Nude Louisiana Women

    my webpage Sex In Baton Rouge

  26. I’m really enjoying the design and layout of your site.
    It’s a very easy on the eyes which makes it much more pleasant for me
    to come here and visit more often. Did you hire out a developer to create your theme?
    Outstanding work!

    Here is my weblog :: Missouri Sex Videos

  27. Please let me know if you’re looking for a article author for your blog.You have some really great posts and I think I would be a good asset.
    If you ever want to take some of the load off, I’d love to write some content for your blog
    in exchange for a link back to mine. Please blast me an e-mail if interested.
    Thank you!

    Feel free to surf to my webpage :: New Jersey Dating Website

  28. That is very fascinating, You’re an overly professional blogger.
    I’ve joined your feed and stay up for in search of more of
    your fantastic post. Also, I’ve shared your website in my social

    My homepage speed dating in delaware

  29. I have to thank you for the efforts you have put in writing this
    site. I’m hoping to check out thee same high-grade blog
    posts from you in the future as well. In truth, your creztive writing abilities has motivated me to get my vry own website now ;)

    my page; speed dating in south carolina

  30. Hello, I log on to your blog like every week. Your
    story-telling style is witty, keep up the good work!

    Havee a look at my web-site … Arkansas Dating Sites

  31. If some one wants to be updated with most recent technologies then he must be go to see this site and be up to date daily.

    my webpage … Los Angeles California Dating Site

  32. Je finirаi de jeter un coup d’oeіl à tߋut ça après

    Feel free to visit my web-site … salope française

  33. Hi, I want to subscribe for this website to get latest updates,
    thus where caan i do it please help.

    Feel free to visit my web site – home and garden online store

  34. Excellent blog you have got here.. It’s difficult to find high-quality writing like yours
    these days. I really appreciate individuals like you!

    Take care!!

    Also visit my web page – Jacksonville Florida Dating

  35. I think this is among the most significant info for me.
    And i am glad reading your article. But should remark on few general things, The web siite style is great,
    the articles is really great : D. Good job, cheers

    Here is my web blog: Hot Georgia Women

Leave a Reply

Your email address will not be published. Required fields are marked *

* Copy This Password *

* Type Or Paste Password Here *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Links:game bloggame bloggame news bloggame blogCrowley Off-Roadgame guidesgame bloggame bloggame guideonline game guidegame bloggame bloggame blogwildstar guide