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Athlete Date Sort Location Workout Name Description Results
Yuk Chak Lam 02/24/2014 WAB MS #3 Oh my legs For Time

3 Rounds

200m run
10 Jumping Lunges
10 Push Ups

 5m 09s
Performed as RX
Yuk Chak Lam 02/14/2014 WAB MS #15 Cindy AMRAP 10 minutes

5 Pull Ups
10 Push Ups
15 Squats
 6 rounds 0 reps
Performed as RX
Yuk Chak Lam 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
 4m 00s
Performed as RX
Yuk Chak Lam 01/24/2014 WAB MS #11 Broken Burpee AMRAP 10 min

1 Squat
1 Push Up
1 Superman
1 Crunch
1 Jump
 38 rounds 0 reps
Performed as RX
Yuk Chak Lam 12/04/2013 WAB MS #8 Burping Up AMRAP
7 minutes

10 burpees
1 pull up		 8 rounds 0 reps
Performed as RX
Yuk Chak Lam 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 50s
Performed as RX
Yuk Chak Lam 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
Yuk Chak Lam 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)		 13m 02s
Performed as RX
Yuk Chak Lam 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)
 9 rounds 0 reps
Performed as RX
Yuk Chak Lam 11/19/2013 WAB MS #3 Oh my legs For Time

3 Rounds

200m run
10 Jumping Lunges
10 Push Ups

 4m 32s
Performed as RX
Yuk Chak Lam 11/15/2013 WAB MS #2 Jumping Giga-squats For Time

20-15-10

Bench Jumps
Squats
Crunches
 3m 09s
Performed as RX
Yuk Chak Lam 11/13/2013 WAB MS #1 In the Beginning AMRAP (As Many Rounds As Possible)

10 minutes

100m sprint + 8 Burpees		 12 rounds 0 reps
Performed as RX
Yuk Chak Lam 11/11/2013 WAB MS #15 Cindy AMRAP 10 minutes

5 Pull Ups
10 Push Ups
15 Squats
 4 rounds 0 reps
Performed as RX
Yuk Chak Lam 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
 54 kgs
Performed as RX
Yuk Chak Lam 10/28/2013 WAB MS #13 Unlucky For Time:

25 of each

Double Unders
crunches
Walking Lunges
crunches
Burpees
crunches
 3m 45s
Performed as RX
Yuk Chak Lam 10/22/2013 WAB MS #11 Broken Burpee AMRAP 10 min

1 Squat
1 Push Up
1 Superman
1 Crunch
1 Jump
 52 rounds 0 reps
Performed as RX
Yuk Chak Lam 10/17/2013 WAB MS #10 Annie 50-40-30-20-10

Double Unders (x2 for singles)
Sit Ups
 9m 15s
Workout Scaled
Yuk Chak Lam 09/18/2013 WAB MS #8 Burping Up AMRAP
7 minutes

10 burpees
1 pull up		 9 rounds 0 reps
Workout Scaled
Yuk Chak Lam 09/18/2013 WAB MS #8 Burping Up AMRAP
7 minutes

10 burpees
1 pull up		 9 rounds 0 reps
Workout Scaled
Yuk Chak Lam 09/10/2013 WAB MS None 3 rounds of :30 for each exercise

Plank
Right side Plank
Left side Plank
Lunges
Jumping Jacks
Superman
 9m 00s
Performed as RX
Yuk Chak Lam 09/06/2013 WAB MS #5 - The Mini Murph For Time

800m run (2 laps)

60 push ups
80 squats
100 crunches

800m run (2 laps)		 12m 46s
Performed as RX
Yuk Chak Lam 09/04/2013 WAB MS #4 Heavy Weight AMRAP in 8 minutes

1 Pull Up
5 Squats
10 Double Unders (20 singles for scaled workouts)
 10 rounds 0 reps
Workout Scaled
Yuk Chak Lam 09/01/2013 WAB MS #3 Oh my legs For Time

3 Rounds

200m run
10 Jumping Lunges
10 Push Ups

 4m 03s
Performed as RX
Yuk Chak Lam 08/28/2013 WAB MS #2 Jumping Giga-squats For Time

20-15-10

Bench Jumps
Squats
Crunches
 3m 09s
Performed as RX
Yuk Chak Lam 08/26/2013 WAB Gr 8 #1 In the Beginning AMRAP (As Many Rounds As Possible)

10 minutes

100m sprint + 8 Burpees		 10 rounds 0 reps
Performed as RX