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Joon Sung Park 05/26/2014 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		 2m 50s
Performed as RX
Joon Sung Park 05/20/2014 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		 34 rounds 0 reps
Performed as RX
Joon Sung Park 05/15/2014 WAB MS #10 Annie Workout:
50-40-30-20-10

Double Unders (x2 for singles)
Full Sit Ups
 8m 27s
Performed as RX
Joon Sung Park 04/10/2014 WAB MS #15 Cindy Warm Up: Jump Rope Circuit (:30 jump/:30 stretch)


AMRAP 10 minutes

5 Pull Ups
10 Push Ups
15 Squats		 10 rounds 0 reps
Performed as RX
Joon Sung Park 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		 2m 42s
Performed as RX
Joon Sung Park 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		 43 rounds 0 reps
Performed as RX
Joon Sung Park 03/20/2014 WAB MS #10 Annie Warm Up: Jog 8 laps on our half of the gym

Workout:
50-40-30-20-10

Double Unders (x2 for singles)
Full Sit Ups
 7m 44s
Performed as RX
Joon Sung Park 03/14/2014 WAB MS #8 Burping Up AMRAP
7 minutes

10 burpees
1 quality pull up		 12 rounds 0 reps
Performed as RX
Joon Sung Park 03/12/2014 WAB MS #7 Keep it rolling WOD #7 - For time

3 Rounds

3 log/pencil rolls
10 push ups
15 squats
20 crunches
100m run/shuttle (use the cones = 20m apart)
 2m 41s
Performed as RX
Joon Sung Park 03/06/2014 WAB MS #5 - The Mini Murph For Time

800m run (8 laps indoors)

60 push ups
80 squats
100 crunches

800m run (8 laps indoors)		 12m 45s
Performed as RX
Joon Sung Park 02/26/2014 WAB MS #4 Pulling Hard AMRAP in 7 minutes

1 Pull Up (feet hold for scaled workouts)
5 Squats
10 Double Unders (3 attempts at a double under = 1 double under)
 14 rounds 0 reps
Performed as RX
Joon Sung Park 02/24/2014 WAB MS #3 Oh my legs For Time

3 Rounds

200m run
10 Jumping Lunges
10 Push Ups

 4m 39s
Performed as RX
Joon Sung Park 02/20/2014 WAB MS #2 Jumping Giga-squats For Time

20-15-10

Bench Jumps
Squats
Crunches
 1m 56s
Performed as RX
Joon Sung Park 02/18/2014 WAB MS #1 In the Beginning AMRAP (As Many Rounds As Possible)

10 minutes

100m sprint + 8 Burpees		 10 rounds 0 reps
Performed as RX
Joon Sung Park 02/14/2014 WAB MS #15 Cindy AMRAP 10 minutes

5 Pull Ups
10 Push Ups
15 Squats
 8 rounds 0 reps
Performed as RX
Joon Sung Park 02/10/2014 WAB MS #13 Unlucky For Time:

25 of each

Double Unders (3 attempts = 1 Double Under)
crunches
Walking Lunges
crunches
Burpees
crunches
 2m 47s
Performed as RX
Joon Sung Park 01/24/2014 WAB MS #11 Broken Burpee AMRAP 10 min

1 Squat
1 Push Up
1 Superman
1 Crunch
1 Jump
 40 rounds 0 reps
Performed as RX
Joon Sung Park 12/12/2013 WAB MS #10 Annie 50-40-30-20-10

Double Unders (x2 for singles)
Full Sit Ups
 8m 15s
Performed as RX
Joon Sung Park 12/04/2013 WAB MS #8 Burping Up AMRAP
7 minutes

10 burpees
1 pull up		 16 rounds 0 reps
Performed as RX
Joon Sung Park 12/02/2013 WAB MS #7 Keep it rolling WOD #7 - For time

3 Rounds

3 log/pencil rolls
10 push ups
15 squats
20 crunches
100m run/shuttle (use the cones = 20m apart)
 4m 09s
Performed as RX
Joon Sung Park 11/25/2013 WAB MS #5 - The Mini Murph For Time

800m run (8 laps indoors)

60 push ups
80 squats
100 crunches

800m run (8 laps indoors)		 14m 10s
Performed as RX
Joon Sung Park 11/25/2013 WAB MS #5 - The Mini Murph For Time

800m run (8 laps indoors)

60 push ups
80 squats
100 crunches

800m run (8 laps indoors)		 14m 10s
Performed as RX
Joon Sung Park 11/21/2013 WAB MS #4 Pulling Hard AMRAP in 7 minutes

1 Pull Up (feet hold for scaled workouts)
5 Squats
10 Double Unders (20 singles for scaled workouts)
 21 rounds 0 reps
Performed as RX
Joon Sung Park 11/19/2013 WAB MS #3 Oh my legs For Time

3 Rounds

200m run
10 Jumping Lunges
10 Push Ups

 04m 22s
Performed as RX
Joon Sung Park 11/15/2013 WAB MS #2 Jumping Giga-squats For Time

20-15-10

Bench Jumps
Squats
Crunches
 2m 00s
Performed as RX
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