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Jem SIlud 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		 4m 00s
Workout Scaled
Jem SIlud 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		 50 rounds 0 reps
Performed as RX
Jem SIlud 05/08/2014 WAB MS #8 Burping Up AMRAP
7 minutes

10 burpees
1 quality pull up		 12 rounds 0 reps
Performed as RX
Jem SIlud 04/16/2014 WAB MS #2 Jumping Giga-squats For Time

20-15-10

Bench Jumps
Squats
Crunches
 4m 10s
Performed as RX
Jem SIlud 04/10/2014 WAB MS #15 Cindy Warm Up: Jump Rope Circuit (:30 jump/:30 stretch)


AMRAP 10 minutes

5 Pull Ups
10 Push Ups
15 Squats		 8 rounds 0 reps
Workout Scaled
Jem SIlud 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
 5m 47s
Workout Scaled
Jem SIlud 03/18/2014 WAB MS #9 Tabata WARM UP FIRST

TABATA protocol; 4 rounds

20sec on/10sec rest
Jumping Jacks
Push Ups
Squats
Crunches
Superman
Plank
 4 rounds 0 reps
Performed as RX
Jem SIlud 03/14/2014 WAB MS #8 Burping Up AMRAP
7 minutes

10 burpees
1 quality pull up		 12 rounds 0 reps
Performed as RX
Jem SIlud 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
 3m 50s
Performed as RX
Jem SIlud 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)		 12m 48s
Performed as RX
Jem SIlud 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)
 10 rounds 0 reps
Workout Scaled
Jem SIlud 02/24/2014 WAB MS #3 Oh my legs For Time

3 Rounds

200m run
10 Jumping Lunges
10 Push Ups

 4m 27s
Performed as RX
Jem SIlud 02/20/2014 WAB MS #2 Jumping Giga-squats For Time

20-15-10

Bench Jumps
Squats
Crunches
 2m 41s
Performed as RX
Jem SIlud 02/18/2014 WAB MS #1 In the Beginning AMRAP (As Many Rounds As Possible)

10 minutes

100m sprint + 8 Burpees		 10 rounds 0 reps
Performed as RX
Jem SIlud 02/14/2014 WAB MS #15 Cindy AMRAP 10 minutes

5 Pull Ups
10 Push Ups
15 Squats
 12 rounds 0 reps
Workout Scaled
Jem SIlud 02/12/2014 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
 cool lbs
Performed as RX
Jem SIlud 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
 3m 30s
Performed as RX
Jem SIlud 01/24/2014 WAB MS #11 Broken Burpee AMRAP 10 min

1 Squat
1 Push Up
1 Superman
1 Crunch
1 Jump
 40 rounds 0 reps
Performed as RX
Jem SIlud 12/12/2013 WAB MS #10 Annie 50-40-30-20-10

Double Unders (x2 for singles)
Full Sit Ups
 8m 10s
Workout Scaled
Jem SIlud 12/04/2013 WAB MS #8 Burping Up AMRAP
7 minutes

10 burpees
1 pull up		 10 rounds 0 reps
Performed as RX
Jem SIlud 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 00s
Performed as RX
Jem SIlud 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
Jem SIlud 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)		 12m 50s
Performed as RX
Jem SIlud 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)
 14 rounds 0 reps
Performed as RX
Jem SIlud 11/19/2013 WAB MS #3 Oh my legs For Time

3 Rounds

200m run
10 Jumping Lunges
10 Push Ups

 4m 50s
Performed as RX
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