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Nadia Mian 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		 37 rounds 0 reps
Performed as RX
Nadia Mian 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
 8m 20s
Performed as RX
Nadia Mian 03/14/2014 WAB MS #8 Burping Up AMRAP
7 minutes

10 burpees
1 quality pull up		 7 rounds 0 reps
Workout Scaled
Nadia Mian 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)
 5m 30s
Performed as RX
Nadia Mian 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)		 17m 02s
Performed as RX
Nadia Mian 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)		 17m 02s
Performed as RX
Nadia Mian 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)
 6 rounds 0 reps
Workout Scaled
Nadia Mian 02/24/2014 WAB MS #3 Oh my legs For Time

3 Rounds

200m run
10 Jumping Lunges
10 Push Ups

 4m 02s
Performed as RX
Nadia Mian 02/18/2014 WAB MS #1 In the Beginning AMRAP (As Many Rounds As Possible)

10 minutes

100m sprint + 8 Burpees		 6 rounds 0 reps
Performed as RX
Nadia Mian 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
 12m 18s
Performed as RX
Nadia Mian 01/24/2014 WAB MS #11 Broken Burpee AMRAP 10 min

1 Squat
1 Push Up
1 Superman
1 Crunch
1 Jump
 18 rounds 0 reps
Performed as RX
Nadia Mian 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
Nadia Mian 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
Nadia Mian 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
Nadia Mian 12/04/2013 WAB MS #8 Burping Up AMRAP
7 minutes

10 burpees
1 pull up		 5 rounds 0 reps
Performed as RX
Nadia Mian 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)
 6m 43s
Performed as RX
Nadia Mian 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)		 17m 22s
Performed as RX
Nadia Mian 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)
 6 rounds 0 reps
Workout Scaled
Nadia Mian 11/19/2013 WAB MS #3 Oh my legs For Time

3 Rounds

200m run
10 Jumping Lunges
10 Push Ups

 6m 47s
Performed as RX
Nadia Mian 11/15/2013 WAB MS #2 Jumping Giga-squats For Time

20-15-10

Bench Jumps
Squats
Crunches
 3m 45s
Workout Scaled
Nadia Mian 11/13/2013 WAB MS #1 In the Beginning AMRAP (As Many Rounds As Possible)

10 minutes

100m sprint + 8 Burpees		 6 rounds 0 reps
Performed as RX
Nadia Mian 11/11/2013 WAB MS #15 Cindy AMRAP 10 minutes

5 Pull Ups
10 Push Ups
15 Squats
 4 rounds 0 reps
Workout Scaled
Nadia Mian 10/30/2013 WAB MS #14 Farmer Strength Functional Strength w/ partner

3 rounds
:30 sec Handstand
20m Wheel barrel
20m Piggy Back
20m Bear Crawl
20m Crab Walk
 ? lbs
Performed as RX
Nadia Mian 10/28/2013 WAB MS #13 Unlucky For Time:

25 of each

Double Unders
crunches
Walking Lunges
crunches
Burpees
crunches
 3m 51s
Workout Scaled
Nadia Mian 10/22/2013 WAB MS #11 Broken Burpee AMRAP 10 min

1 Squat
1 Push Up
1 Superman
1 Crunch
1 Jump
 42 rounds 0 reps
Workout Scaled
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