Friday 7-11-14

Posted | 12 comments

Happy Birthday Coach Sam!

Happy Birthday Coach Sam!

Warm Up

Front Squat
1-1-1-1-1-1-1

Skill:

Front Squat

WOD:

“Bell”

3 Rounds For Time:
185-lb. Deadlifts, 21 reps
15 Pull-Ups
185-lb. Front Squats, 9 reps

ONE Nation Competitors:

RCF1 WOD +
For quality:
3 Rounds
7 Bar MU
Accumulate 30 Second L-Sit Hold on Pull Up Bar

*Practice Bar MU skills (connecting them, hitting them, no fails – count successes)

After Bash:

For quality:
Three-minute L-hold
Use as many sets as needed to accumulate three minutes
Accumulate 50m Handstand Walk

Travel WOD:

Travel “Bell”
3 Rounds For Time:
Dumbbell Deadlifts, 21 reps
15 Seated Dumbbell Rows
Dumbbell Front Squats, 9 reps

 Share

12 Comments

  1. I am very surprised on the number of parents represented here with
    incomes exceeding $100,000 who’re struggling to cover college shows in la thanks, the
    facebook team – my name’s not george, stupid – i am writing you against
    my sick bed and absolutely need your help.

  2. I couldn’t resist commenting. Perfectly written!

  3. You’ve made some decent points there. I checked on the internet to
    find out more about the issue and found most individuals will
    go along with your views on this web site.

    My web site – louis vuitton silk scarf Sale

  4. Its like you learn my thoughts! You appear to understand so much about this, like you wrote the e book in it or something.
    I believe that you can do with some p.c. to force the message home a bit, but other than that,
    that is great blog. A fantastic read. I’ll definitely be back.

    Have a look at my blog; Louis Vuitton Scarf Sale

  5. Hi there, yup this post is in fact good and I have learned lot
    of things from it concerning blogging. thanks.

    My website: nordictrack recumbent exercise bike

  6. Peculiar article, totally what I was looking for.

    My blog – keiser spin bike odometer

  7. The other day, while I was at work, my cousin stole my iPad
    and tested to see if it can survive a 30 foot drop, just so she can be a youtube sensation. My apple ipad is now destroyed and she has
    83 views. I know this is totally off topic but I had to share it with someone!

    Take a look at my website – portable digital tv

  8. Good information. Lucky me I recently found your
    blog by accident (stumbleupon). I’ve book-marked it for later!

    Also visit my web page :: Kettlebell Adjustable

  9. Hello! I know this is kinda off topic but I was wondering which blog platform are you using
    for this website? I’m getting sick and tired of WordPress
    because I’ve had issues with hackers and I’m looking at alternatives for another platform.

    I would be fantastic if you could point me in the direction of a good platform.

    Feel free to visit my weblog – electric boat motors for sale

  10. It’s appropriate time to make a few plans for the future andd it
    is time to be happy. I have read this put up and if I may just
    I desire to suggest you few interesting issues or advice.
    Maybe you can write next arficles relating to this article.
    I desire to read evven more things about it!

    Also visit my web page … dre beats pill review

  11. Hi, all the time i used to check webpage posts here in the early hours in the daylight, because i love to find out
    more and more.

    My blog: ez up canopy shelter

  12. This site was… how do I say it? Relevant!! Finally I’ve found something that helped me.

    Cheers!

    Here is my blog post: first up tent walmart

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:louboutin pas cherlouboutin soldesLouboutin Pas CherLouboutin FemmeLongchamp Pas CherGiuseppe Zanotti Hommelouboutin homme