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Amelia Ma'ani 05/14/2014 WAB MS WOD #13 - 25's 25 of each exercise FOR TIME

Double Unders
Crunches
Walking Lunges
Crunches
Burpees
Crunches		 6m 05s
Performed as RX
Amelia Ma'ani 03/24/2014 WAB MS #11 Broken Burpee Warm Up:
Jump rope circuit (30 on; 30 off) for 2 minutes

Main:
AMRAP 10 min
1 Squat
1 Push Up
1 Superman
1 Crunch
1 Jump		 46 rounds 1 reps
Performed as RX
Amelia Ma'ani 03/18/2014 WAB MS WOD #15 - Cindy AMRAP 10 minutes

5 Pull Ups
10 Push Ups
15 Squats		 11 rounds 0 reps
Workout Scaled
Amelia Ma'ani 03/18/2014 WAB MS WOD #15 - Cindy AMRAP 10 minutes

5 Pull Ups
10 Push Ups
15 Squats		 15 rounds 1 reps
Performed as RX
Amelia Ma'ani 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		 15m 00s
Performed as RX
Amelia Ma'ani 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		 11m 05s
Performed as RX
Amelia Ma'ani 03/06/2014 WAB MS WOD #12: Modified Indian Run Modified Indian Run

 12m 00s
Performed as RX
Amelia Ma'ani 03/06/2014 WAB MS WOD #12: Modified Indian Run Modified Indian Run

 12m 00s
Performed as RX
Amelia Ma'ani 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		 19m 24s
Performed as RX
Amelia Ma'ani 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		 11m 45s
Performed as RX
Amelia Ma'ani 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
Amelia Ma'ani 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
Amelia Ma'ani 02/12/2014 WAB MS WOD #8 AMRAP: 7 minutes

10 Burpees

1 Pull Up		 10 rounds 0 reps
Performed as RX
Amelia Ma'ani 02/12/2014 WAB MS WOD #8 AMRAP: 7 minutes

10 Burpees

1 Pull Up		 10 rounds 1 reps
Performed as RX
Amelia Ma'ani 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 40s
Performed as RX
Amelia Ma'ani 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 25s
Performed as RX
Amelia Ma'ani 01/20/2014 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)
 16m 38s
Performed as RX
Amelia Ma'ani 01/20/2014 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)
 16m 32s
Performed as RX
Amelia Ma'ani 01/16/2014 WAB MS WOD #4 AMRAP 8 minutes

1 Pull Up
5 Squats
10 Double Unders (DO NOT MODIFY)
 6 rounds 0 reps
Performed as RX
Amelia Ma'ani 01/16/2014 WAB MS WOD #4 AMRAP 8 minutes

1 Pull Up
5 Squats
10 Double Unders (DO NOT MODIFY)
 7 rounds 1 reps
Performed as RX
Amelia Ma'ani 01/13/2014 WAB MS WOD #3 3 Rounds
For Time

200m run/shuttle
10 Jumping Lunges
10 Push Ups
 5m 20s
Performed as RX
Amelia Ma'ani 01/13/2014 WAB MS WOD #3 3 Rounds
For Time

200m run/shuttle
10 Jumping Lunges
10 Push Ups
 4m 12s
Performed as RX
Amelia Ma'ani 01/09/2014 WAB MS WOD #2 For Time

20-15-10
Bench Jumps
Squats
Crunches
 4m 50s
Performed as RX
Amelia Ma'ani 01/09/2014 WAB MS WOD #2 For Time

20-15-10
Bench Jumps
Squats
Crunches
 4m 06s
Performed as RX
Amelia Ma'ani 01/07/2014 WAB MS WOD #1 AMRAP 10 Minutes

100M Sprint
5 Burpees
5 Super(wo)mans		 08 rounds 0 reps
Performed as RX
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