Vetro Gym WOD 5/15/2011

WOD:

1mile run (TM)

50x air squats

40x push ups

30x sit ups

20x burpees

10x dumbbell front squats

KML: 18:04mins @ 50lb DB

Hotel Room WOD - May 3, 2011

Mainsite WOD:

"Jeremy" Scaled

21-15-9

Face Wall Squats

Burpees

KML: 4:33mins

Apt Gym WOD - May 2, 2011

Appetizer:

5 min run

general stretching

Skill

-Face Against The Wall Squat practice (KML, NK, SC)

-DB Deadlifts (AB)

Entree:

4RFT:

10x DB front squats

1 length 2 DB, 1 arm OH farmers walk (R)

10x 1 arm push press (R)

1 length 2 DB, 1 arm OH farmers walk (L)

10x 1 arm push press (L)

- holding on to both DBs the whole wod...

KML: 6:23mins @ 2x25lbs DBs

NK: 7:02mins @ 2x10lbs DBs / air squats

SC: 8:50mins @ 2x15lbs DBs

AB: 6:19mins

- 1st round: @10lbs DBs

- onwards: @ 5lbs DBs

Good stuff today guys! Keep stretching and moving!

Park WOD - Sunday May 1st, 2011

Appetizer:

2 rounds run

general stretching

Skill: Pull ups:

ring rows, jumping pull ups, strict

5-5-5-5-5

Entree:

"Sandwich of Suck"

Run 1x round park

50 burpee box jumps

40 elevated pushups

30 Toes to bar

Run 1 x round park

KML: 17:46mins