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Julia Lamers 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		 39 rounds 0 reps
Performed as RX
Julia Lamers 05/12/2014 WAB MS #9 Tabata WARM UP FIRST

DO ON YOUR OWN

TABATA protocol; 4 rounds

20sec on/10sec rest
Jumping Jacks
Push Ups
Squats
Crunches
Superman
Plank
 4 rounds 0 reps
Performed as RX
Julia Lamers 05/08/2014 WAB MS #8 Burping Up AMRAP
7 minutes

10 burpees
1 quality pull up		 8 rounds 0 reps
Performed as RX
Julia Lamers 05/06/2014 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)
 3m 50s
Performed as RX
Julia Lamers 05/06/2014 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)
 3m 50s
Performed as RX
Julia Lamers 04/29/2014 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)		 14m 30s
Performed as RX
Julia Lamers 04/22/2014 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)
 7 rounds 0 reps
Performed as RX
Julia Lamers 04/16/2014 WAB MS #2 Jumping Giga-squats For Time

20-15-10

Bench Jumps
Squats
Crunches
 3m 20s
Performed as RX
Julia Lamers 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		 4m 53s
Performed as RX
Julia Lamers 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		 30 rounds 0 reps
Performed as RX
Julia Lamers 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
 14m 35s
Performed as RX
Julia Lamers 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)
 6m 15s
Performed as RX
Julia Lamers 03/10/2014 WAB MS #6 Strong 2 the Core 3 rounds of :30 for each exercise

Plank
Right side Plank
Left side Plank
Lunges
Jumping Jacks
Superman
 9m 00s
Performed as RX
Julia Lamers 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)		 14m 32s
Performed as RX
Julia Lamers 01/24/2014 WAB MS #11 Broken Burpee AMRAP 10 min

1 Squat
1 Push Up
1 Superman
1 Crunch
1 Jump
 25 rounds 0 reps
Performed as RX
Julia Lamers 12/06/2013 WAB MS #9 Tabata TABATA protocol; 4 rounds

20sec/10sec
Jumping Jacks
Push Ups
Squats
Crunches
Superman
Plank
 12 rounds 0 reps
Performed as RX
Julia Lamers 12/06/2013 WAB MS #9 Tabata TABATA protocol; 4 rounds

20sec/10sec
Jumping Jacks
Push Ups
Squats
Crunches
Superman
Plank
 4 rounds 0 reps
Performed as RX
Julia Lamers 12/04/2013 WAB MS #8 Burping Up AMRAP
7 minutes

10 burpees
1 pull up		 10 rounds 0 reps
Performed as RX
Julia Lamers 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 45s
Performed as RX
Julia Lamers 11/27/2013 WAB MS #6 Strong 2 the Core 3 rounds of :30 for each exercise

Plank
Right side Plank
Left side Plank
Lunges
Jumping Jacks
Superman
 9m 00s
Performed as RX
Julia Lamers 11/27/2013 WAB MS #6 Strong 2 the Core 3 rounds of :30 for each exercise

Plank
Right side Plank
Left side Plank
Lunges
Jumping Jacks
Superman
 9m 00s
Performed as RX
Julia Lamers 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 30s
Performed as RX
Julia Lamers 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)
 10 rounds 0 reps
Workout Scaled
Julia Lamers 11/19/2013 WAB MS #3 Oh my legs For Time

3 Rounds

200m run
10 Jumping Lunges
10 Push Ups

 4m 10s
Performed as RX
Julia Lamers 11/15/2013 WAB MS #2 Jumping Giga-squats For Time

20-15-10

Bench Jumps
Squats
Crunches
 3m 35s
Performed as RX
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