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Rhiann Jiao 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		 6m 25s
Performed as RX
Rhiann Jiao 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 0 reps
Performed as RX
Rhiann Jiao 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
Rhiann Jiao 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 20s
Performed as RX
Rhiann Jiao 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		 5m 07s
Performed as RX
Rhiann Jiao 03/12/2014 WAB MS WOD#13 - 25's For Time

25 of each:

Double Unders

crunches

Walking Lunges

crunches

Burpees

crunches		 8m 10s
Performed as RX
Rhiann Jiao 03/06/2014 WAB MS WOD #12: Modified Indian Run Modified Indian Run

 12m 00s
Performed as RX
Rhiann Jiao 03/06/2014 WAB MS WOD #12: Modified Indian Run Modified Indian Run

 12m 00s
Performed as RX
Rhiann Jiao 03/04/2014 WAB MS WOD#11 - Broken Burpee AMRAP 10 min

1 Squat

1 Push Up

1 Superman

1 Crunch

1 Jump		 33 rounds 0 reps
Performed as RX
Rhiann Jiao 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		 25m 00s
Performed as RX
Rhiann Jiao 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 00s
Performed as RX
Rhiann Jiao 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
Rhiann Jiao 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
Rhiann Jiao 02/12/2014 WAB MS WOD #8 AMRAP: 7 minutes

10 Burpees

1 Pull Up		 8 rounds 0 reps
Performed as RX
Rhiann Jiao 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		 3m 13s
Performed as RX
Rhiann Jiao 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
 09m 00s
Performed as RX
Rhiann Jiao 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)
 12m 50s
Performed as RX
Rhiann Jiao 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)
 12m 50s
Performed as RX
Rhiann Jiao 01/16/2014 WAB MS WOD #4 AMRAP 8 minutes

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

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

200m run/shuttle
10 Jumping Lunges
10 Push Ups
 4m 08s
Performed as RX
Rhiann Jiao 01/13/2014 WAB MS WOD #3 3 Rounds
For Time

200m run/shuttle
10 Jumping Lunges
10 Push Ups
 4m 49s
Performed as RX
Rhiann Jiao 01/09/2014 WAB MS WOD #2 For Time

20-15-10
Bench Jumps
Squats
Crunches
 5m 03s
Performed as RX
Rhiann Jiao 01/09/2014 WAB MS WOD #2 For Time

20-15-10
Bench Jumps
Squats
Crunches
 5m 03s
Performed as RX
Rhiann Jiao 01/09/2014 WAB MS WOD #2 For Time

20-15-10
Bench Jumps
Squats
Crunches
 3m 30s
Performed as RX
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