Tabata rounds of: (8 sets of each - 20 sec work/10 sec rest)
jumping jacks
squats
pushups
crunches
burpees
dips
shoulders
wall sits

*too easy, up work load or do more cardio

3 Rounds

Max Back Squat 145# (15,18,15)

While Partner
10 Pull-ups
2x Shuttle Run
10 Pull-ups
2x Shuttle Run

20 Min Cap

5 Rounds

10 Pull-ups
15 Lunges 12Kb Right
10 Burpees
15 Lunges 12Kb Left

Didn't write down WOD

Benchmark Girl ‘Barbara’
AFAP 5 rounds
20 Pull Ups
30 Push Ups
40 Sit ups
50 Squats
Na elke ronde verplicht 3min pauze.

Ronde tijd + totaal tijd

Vergelijk met 11.04.2012

warm up (2 rounds: jump rope, laps, abs)

3 rounds
box jumps x 15
crunch ball throws x 15

3 rounds
farmers walk 75's x 2 bball courts
clean and press 135 x 10

21-15-9
Deadlift + HSPU

Deadlift@100kg

5x5 deadlift

205 - 225 - 245 - 265f - 245

Defensive Tactics Instructor School all week: Lots of hands on and P.T.

2015 hrs:
30 Burpees 1:09
Then
10 Min AMRAP of:

3 HSPU
9 Pull Up's
15 Sit Up's

WOD

Techniek
Snatch Balance
+
Roeien