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Wybe Potjewijd 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		 6m 22s
Performed as RX
Wybe Potjewijd 03/18/2014 WAB MS WOD #15 - Cindy AMRAP 10 minutes

5 Pull Ups
10 Push Ups
15 Squats		 17 rounds 0 reps
Performed as RX
Wybe Potjewijd 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		 3m 40s
Performed as RX
Wybe Potjewijd 03/06/2014 WAB MS WOD #12: Modified Indian Run Modified Indian Run

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

1 Squat

1 Push Up

1 Superman

1 Crunch

1 Jump		 67 rounds 0 reps
Performed as RX
Wybe Potjewijd 03/04/2014 WAB MS WOD#11 - Broken Burpee AMRAP 10 min

1 Squat

1 Push Up

1 Superman

1 Crunch

1 Jump		 76 rounds 0 reps
Performed as RX
Wybe Potjewijd 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		 17m 00s
Performed as RX
Wybe Potjewijd 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		 10m 00s
Performed as RX
Wybe Potjewijd 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
Wybe Potjewijd 02/12/2014 WAB MS WOD #8 AMRAP: 7 minutes

10 Burpees

1 Pull Up		 12 rounds 0 reps
Performed as RX
Wybe Potjewijd 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
 9m 00s
Performed as RX
Wybe Potjewijd 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)
 10m 50s
Performed as RX
Wybe Potjewijd 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)
 10m 56s
Performed as RX
Wybe Potjewijd 01/16/2014 WAB MS WOD #4 AMRAP 8 minutes

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

200m run/shuttle
10 Jumping Lunges
10 Push Ups
 2m 39s
Performed as RX
Wybe Potjewijd 01/09/2014 WAB MS WOD #2 For Time

20-15-10
Bench Jumps
Squats
Crunches
 3m 20s
Performed as RX
Wybe Potjewijd 01/07/2014 WAB MS WOD #1 AMRAP 10 Minutes

100M Sprint
5 Burpees
5 Super(wo)mans		 14 rounds 0 reps
Performed as RX
Wybe Potjewijd 11/21/2013 WAB MS #1 In the Beginning AMRAP (As Many Rounds As Possible)

10 minutes

100m sprint + 5 Burpees+ 5 superman		 9 rounds 0 reps
Performed as RX