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Alvin Wang 05/27/2014 WAB MS WOD#13 - 25's For Time

25 of each:

Double Unders

crunches

Walking Lunges

crunches

Burpees

crunches		 4m 28s
Performed as RX
Alvin Wang 05/15/2014 WAB MS WOD#11 - Broken Burpee AMRAP 10 min

1 Squat

1 Push Up

1 Superman

1 Crunch

1 Jump		 26 rounds 0 reps
Performed as RX
Alvin Wang 05/13/2014 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		 25m 28s
Performed as RX
Alvin Wang 05/09/2014 WAB MS WOD #9 TABATA Protocol:

20s Work/10s Rest

Jumping Jacks
Push Ups
Squats
Crunches
Superman
Plank		 12m 00s
Performed as RX
Alvin Wang 05/07/2014 WAB MS WOD #8 AMRAP: 7 minutes

10 Burpees

1 Pull Up		 15 rounds 0 reps
Performed as RX
Alvin Wang 04/29/2014 WAB MS WOD #7 -- Rolling Around 3 Rounds For Time:

3 forward rolls

10 push ups

15 squats

20 crunches

100m run/shuttle		 5m 49s
Performed as RX
Alvin Wang 04/17/2014 WAB MS WOD #4 AMRAP 8 minutes

1 Pull Up
5 Squats
10 Double Unders (DO NOT MODIFY)
 10 rounds 0 reps
Performed as RX
Alvin Wang 04/15/2014 WAB MS WOD #3 3 Rounds
For Time

200m run/shuttle
10 Jumping Lunges
10 Push Ups
 3m 45s
Performed as RX
Alvin Wang 04/15/2014 WAB MS WOD #3 3 Rounds
For Time

200m run/shuttle
10 Jumping Lunges
10 Push Ups
 3m 45s
Performed as RX
Alvin Wang 04/11/2014 WAB MS WOD #2 For Time

20-15-10
Bench Jumps
Squats
Crunches
 3m 30s
Performed as RX
Alvin Wang 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
Alvin Wang 03/18/2014 WAB MS WOD #15 - Cindy AMRAP 10 minutes

5 Pull Ups
10 Push Ups
15 Squats		 12 rounds 0 reps
Performed as RX
Alvin Wang 03/12/2014 WAB MS WOD#13 - 25's For Time

25 of each:

Double Unders

crunches

Walking Lunges

crunches

Burpees

crunches		 6m 23s
Performed as RX
Alvin Wang 03/04/2014 WAB MS WOD#11 - Broken Burpee AMRAP 10 min

1 Squat

1 Push Up

1 Superman

1 Crunch

1 Jump		 31 rounds 0 reps
Performed as RX
Alvin Wang 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		 31m 29s
Performed as RX
Alvin Wang 02/26/2014 WAB MS WOD #9 TABATA Protocol:

20s Work/10s Rest

Jumping Jacks
Push Ups
Squats
Crunches
Superman
Plank		 12m 00s
Performed as RX
Alvin Wang 02/12/2014 WAB MS WOD #8 AMRAP: 7 minutes

10 Burpees

1 Pull Up		 10 rounds 0 reps
Performed as RX
Alvin Wang 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 18s
Performed as RX
Alvin Wang 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
Alvin Wang 01/16/2014 WAB MS WOD #4 AMRAP 8 minutes

1 Pull Up
5 Squats
10 Double Unders (DO NOT MODIFY)
 4 rounds 0 reps
Performed as RX
Alvin Wang 01/13/2014 WAB MS WOD #3 3 Rounds
For Time

200m run/shuttle
10 Jumping Lunges
10 Push Ups
 4m 56s
Performed as RX
Alvin Wang 01/09/2014 WAB MS WOD #2 For Time

20-15-10
Bench Jumps
Squats
Crunches
 3m 58s
Performed as RX
Alvin Wang 01/07/2014 WAB MS WOD #1 AMRAP 10 Minutes

100M Sprint
5 Burpees
5 Super(wo)mans		 7 rounds 0 reps
Performed as RX