Wednesday 11-06-13

Posted | 80 comments


Wednesday, November 6 WOD

Warm Up

Coach’s Choice


Burpee Pull-up


In teams of three, for time:
150x Back Squat* @ 185/125-lbs.
120x Burpee Pull-up
50x Dumbbell Box-over**, 24″ with 55/35-lb. dumbbells
400-meter Run with 55/35-lb. dumbbells

*Athletes must rotate every ten repetitions, and the bar cannot touch the floor once lifted.
**Repetitions must be completed in unison.

After Bash


Travel WOD

For time:
150x Squat
50x Burpee
50x Pull (i.e., Row, Pull-down, Pull-up, etc.)
50x Tuck Jump
400-meter Run



  1. It’s going to be ending oof mine day, however before ending I am reading this impressive
    post to improve my knowledge.

  2. If you wiksh for to increase your knowledge just keep visiting
    this web page and be updated with the hottest gossip posted here.

  3. With havin so mich content do you ever run into any problems of plagorism or copyright violation?
    My website has a lot of unique content I’ve either authored myself
    or outsourced but it sesems a lot of it is popping itt up all over the web without
    mmy authorization. Do you know any solutions too help prevent content from being ripped off?
    I’d really appreciate it.

  4. Hello there, You’ve done a fantastic job.
    I’ll certainly digg it and personallky suggvest to my friends.
    I’m confident they will be benefited frfom this webb site.

  5. If some one wishes expert view about blogging afterward i advise him/her to pay a visit this weblog,
    Keep upp the nice job.

  6. Greetings from Carolina! I’m bored to tears at work so I decided to browse your blog on my iphone during lunch break.
    I really like the information yoou rovide here and can’t wait to
    take a look whyen I get home. I’m amazed at how fast your blog loaded on my phone ..
    I’m not even using WIFI, just 3G .. Anyhow, great blog!

  7. I am sure this pece of writing has touched aall the internet viewers,
    itts really really fastidious paragraph on building upp new blog.

  8. Saved as a favorite, I like your web site!

  9. Today, I went to the beach with my kids. I found a sea shell and gave it to my 4 year old daughter and said “You can hear the ocean if you put this to your ear.”
    She placed the shell to her ear and screamed. There was a hermit crab
    inside and it pinched her ear. She never wants to go back!
    LoL I know this is completely off topic but I had to tell

  10. I absolutely love your blog.. Very nice colors & theme.

    Did you make this website yourself? Please reply back as I’m hoping to
    create my own site and would like to find out where you
    got this from or what the theme is called.

  11. Hello! I know this is kinda off topic but I was
    wondering which blog platform are you using for this website?

    I’m getting tired of WordPress because I’ve had issues
    with hackers and I’m looking at options for another platform.
    I would be fantastic if you could point me in the direction of a good

  12. I like what you guys are up too. Such clever work and
    coverage! Keep up the good works guys I’ve added you
    guys to our blogroll.

  13. Thanks for sharing your thoughts. I really appreciate your efforts and I will be waiting for your next write ups thanks once

  14. Fantastic blog! Do you have any suggestions for aspiring writers?
    I’m hoping to start my own website soon but I’m a little
    lost on everything. Would you recommend starting with a free platform like WordPress or go
    for a paid option? There are so many options out there that I’m totally confused ..

    Any suggestions? Thanks a lot!

  15. I do accept as true with all of the ideas you’ve introduced to your post.
    They’re really convincing and can definitely work.
    Still, the posts are very brief for beginners. Could
    you please extend them a little from subsequent
    time? Thanks for the post.

  16. Thanks for your personal marvelous posting! I definitely
    enjoyed reading it, you will be a great author.I will make certain to bookmark your blog and may come back later in life.
    I want to encourage that you continue your great writing, have a nice day!

  17. Its not my first time to go to see this web site, i am visiting this website dailly
    and take good information from here daily.

  18. Howdy would you mind stating which blog platform
    you’re using? I’m going to start my own blog in the near future but I’m having a hard time selecting between BlogEngine/Wordpress/B2evolution and Drupal.
    The reason I ask is because your layout seems different then most blogs and I’m looking for something unique.
    P.S Sorry for being off-topic but I had to ask!

  19. This design is spectacular! You most certainly know how to keep a reader entertained.
    Between your wit and your videos, I was almost moved
    to start my own blog (well, almost…HaHa!) Fantastic job.
    I really enjoyed what you had to say, and more than that, how you presented it.
    Too cool!

  20. Oh my goodness! Amazing article dude! Thanks, However I am experiencing problems with your RSS.
    I don’t understand the reason why I can’t join
    it. Is there anybody else getting identical RSS issues?
    Anybody who knows the solution will you kindly respond?

  21. Hi there, everything is going perfectly here and ofcourse every one is
    sharing data, that’s really good, keep up writing.

  22. That is really fascinating, You’re an excessively skilled blogger.
    I’ve joined your feed and stay up for seeking extra of your
    great post. Additionally, I have shared your site in my social networks

  23. Thanks for the auspicious writeup. It actually was a entertainment account it.
    Look complicated to far delivered agreeable from
    you! By the way, how can we be in contact?

  24. Howdy! Do you know if they make anny plugins to assist with SEO?
    I’m trying to get my blog to rank for some targeted keywords butt I’m not seeing very good gains.
    If you know of anyy pleae share. Thanks!

  25. What i do not realze is actually how you are not really much more smartly-liked than you may be now.
    You’re very intelligent. You understand
    therefore significantly in terms of tis topic, producesd
    me individually imagine it from soo many varied angles. Its lke women and
    men don’t seem to be fascinated except it is one thing to accomplish with
    Lady gaga! Your own stuffs great. Always deal with it up!

  26. I like it whenevfer people come together and share opinions.
    Great blog, continue the goold work!

  27. This is really interesting, You are a vey professional blogger.

    I’ve joined your rss feed and sit up for in search of extra oof your fantastic post.
    Additionally, I’ve shared your website in my social networks

  28. Thank you a lot for sharing this with all of us you really know what you’re
    talking approximately! Bookmarked. Please aalso consult with
    my website =). We could have a link trade arrangement among us

  29. We’re a bunch of volunteers and opening a brand new scheme in our community.

    Your site providdd us with valuable information
    to work on. You have performed a formidable process and our entire community can
    be grateful to you.

  30. I was recommended this blog by my cousin. I’m not sure whether
    this post is written by himm as no one else know
    such detailed about my problem. You are incredible! Thanks!

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:Longchamp Pas Chercheap beats by dreGiuseppe Zanotti HommeCheap Beats by Dre