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19ana m 03/28/2014 WAB MS WOD#13 - 25's For Time

Warm Up: easy jump rope 30sec on/ 30 sec off

25 of each:

Double Unders (3 attempts = 1 double under)

crunches

Walking Lunges

crunches

Burpees

crunches		 6m 39s
Performed as RX
19ana m 03/18/2014 WAB MS WOD #15 - Cindy AMRAP 10 minutes

5 Pull Ups
10 Push Ups
15 Squats		 9 rounds 1 reps
Workout Scaled
19ana m 03/18/2014 WAB MS WOD #15 - Cindy AMRAP 10 minutes

5 Pull Ups
10 Push Ups
15 Squats		 14 rounds 0 reps
Performed as RX
19ana m 03/14/2014 WAB MS WOD #14 -- Farm Functional 3 rounds For Time

:30 sec Handstand

20m Wheel barrel

20m Piggy Back

20m Bear Crawl

20m Crab Walk		 7m 13s
Performed as RX
19ana m 03/12/2014 WAB MS WOD#13 - 25's For Time

25 of each:

Double Unders

crunches

Walking Lunges

crunches

Burpees

crunches		 4m 56s
Performed as RX
19ana m 03/06/2014 WAB MS WOD #12: Modified Indian Run Indian Run

 12m 00s
Performed as RX
19ana m 03/04/2014 WAB MS WOD#11 - Broken Burpee AMRAP 10 min

1 Squat

1 Push Up

1 Superman

1 Crunch

1 Jump		 63 rounds 2 reps
Performed as RX
19ana m 02/28/2014 WAB MS WOD #10 - ANNIE Start and time yourself:

Annie (for time)

50-40-30-20-10 (50 Doubles/50Sit ups/40Doubles/40Situps etc.)

Double Unders (Must attempt DOUBLES; 3 attempts = 1 Double Under)

Sit Ups		 20m 40s
Performed as RX
19ana m 02/28/2014 WAB MS WOD #10 - ANNIE Start and time yourself:

Annie (for time)

50-40-30-20-10 (50 Doubles/50Sit ups/40Doubles/40Situps etc.)

Double Unders (Must attempt DOUBLES; 3 attempts = 1 Double Under)

Sit Ups		 12m 47s
Performed as RX
19ana m 02/26/2014 WAB MS WOD #9 TABATA Protocol:

20s Work/10s Rest

Jumping Jacks
Push Ups
Squats
Crunches
Supe woman
Plank		 12m 00s
Performed as RX
19ana m 02/12/2014 WAB MS WOD #8 AMRAP: 7 minutes

10 Burpees

1 Pull Up		 7 rounds 1 reps
Performed as RX
19ana m 02/11/2014 WAB MS WOD #7 -- Rolling Around 3 Rounds For Time:

3 forward rolls

10 push ups

15 squats

20 crunches

100m run/shuttle		 6m 01s
Performed as RX
19ana m 02/11/2014 WAB MS WOD #7 -- Rolling Around 3 Rounds For Time:

3 forward rolls

10 push ups

15 squats

20 crunches

100m run/shuttle		 5m 28s
Performed as RX
19ana m 01/24/2014 WAB MS WOD #5 - MINI MURPH 800m run (8 Laps of the Cones)

50 push ups
70 squats
100 crunches

800m run (8 Laps of the Cones)
 15m 04s
Performed as RX
19ana m 01/22/2014 WAB MS WOD #6 - Core Strength 3 rounds of :30 for each exercise

Plank
Right side Plank
Left side Plank
Lunges
Jumping Jacks
Superman
 15m 00s
Performed as RX
19ana m 01/22/2014 WAB MS WOD #6 - Core Strength 3 rounds of :30 for each exercise

Plank
Right side Plank
Left side Plank
Lunges
Jumping Jacks
Superman
 9m 00s
Performed as RX
19ana m 01/13/2014 WAB MS WOD #3 3 Rounds
For Time

200m run/shuttle
10 Jumping Lunges
10 Push Ups
 4m 41s
Performed as RX
19ana m 01/13/2014 WAB MS WOD #3 3 Rounds
For Time

200m run/shuttle
10 Jumping Lunges
10 Push Ups
 4m 22s
Performed as RX
19ana m 01/09/2014 WAB MS WOD #2 For Time

20-15-10
Bench Jumps
Squats
Crunches
 5m 25s
Performed as RX
19ana m 01/09/2014 WAB MS WOD #2 For Time

20-15-10
Bench Jumps
Squats
Crunches
 2m 43s
Performed as RX
19ana m 01/08/2014 WAB MS WOD #1 Warm UP
Jumping Jacks 30 secs Rest 30 secs

WOD
AMRAP 10 Minutes

100M Sprint
5 Burpees
5 Super(wo)mans		 8 rounds 1 reps
Performed as RX
19ana m 01/07/2014 WAB MS WOD #1 AMRAP 10 Minutes

100M Sprint
5 Burpees
5 Super(wo)mans		 10 rounds 1 reps
Performed as RX
19ana m 11/13/2013 WAB MS #1 In the Beginning AMRAP (As Many Rounds As Possible)

10 minutes

100m sprint + 8 Burpees		 6 rounds 5 reps
Performed as RX