WOD Kalender - Maj 2013Onsdag d. 01. Maj - 2013, Lever & 4 Runder) "Back Lever"Practice makes perfect

) "4 Runder Af"* 10 Toes 2 bar* 15 Boxjumps (hj/lav)* 20 Wallballs (sort/bl)______________________________________________________________

Torsdag d. 02. Maj - 2013, "Lynne") ""Strict Lynne""* 5 runder, ej p tid* Max reps benchpress @BW* Max reps strict pullups

) "3 X Amrap 2"* Burpees* 60 sek pause imellem AMRAPs______________________________________________________________

Fredag d. 03. Maj - 2013, Hspu & Otm) "Kipping Hspu"HSPU skaleres til wall climbs x 3-5 reps

) "Otm 20"* Lige minutter* 10 Goblet squats (32/24)* 10 Double unders* Ulige minutter* 10 Russian swings (32/24)* 10 Double unders______________________________________________________________

Lrdag d. 04. Maj - 2013, Tgu & Roning) "Turkish Getup"4 st af 3 unbroken reps/side

) "Team Roning"* 3 pr hold, 1 arbejder* Max distance p 25 minutter______________________________________________________________

Sndag d. 05. Maj - 2013, Press & L Sit1) "5 Runder Af"* Shoulderpress x 5* Ingen pause* L-sit i 20 sekunder* 90 sek pause

2) ""You Go, I Go" I 10 Min"* 8 Pushpress (50/35)* 8 Boxjumps* 8 V-ups______________________________________________________________

Mandag d. 06. Maj - 2013, Challenge Of The Month (1/2)) "Kipping Pullup Teknik"Practice for the WOD

) ""Helen""* 400 m lb* 21 KB swings (24/16)* 12 Pullups______________________________________________________________

Tirsdag d. 07. Maj - 2013, Snatch & 21 15 9) "Power Snatch"3 - 3 - 3 - 3 - 3

) "21 15 9"* Goblet squats* Burpees______________________________________________________________

Onsdag d. 08. Maj - 2013, "Schmalls") ""Schmalls""

* Gennemfr 2 runder p tid af* 50 Burpees* 40 Pull-ups* 30 Pistols* 20 Kettlebell swings (24/16)* 10 Handstand push-ups* -

* WODen starter og slutter med 800 meter lb______________________________________________________________

Torsdag d. 09. Maj - 2013, Backsquat & Tabata) "Backsquat"8 - 8 - 8 - 8 - 8

) "Mountain Climber Tabata"20 seconds on, 10 seconds of. 8 rounds.______________________________________________________________

Fredag d. 10. Maj - 2013, Guns & Team Wod) "5 Runder"* Strict pullups x 10* Ingen pause* One arm DB press x 10/side* 90 sek pause

) "Team Wod"* 2 pr hold, 1 m arbejde* N s langt som muligt p 20 min;* 1 Push up* 1 Goblet squat* 1 Toes 2 bar* 2 Push up* 2 Goblet squats* 2 Toes 2 bar* 3,3,3, 4,4,4, osv.______________________________________________________________

Lrdag d. 11. Maj - 2013, Romanian Deadlift & D Us) "5 Runder Af"* Rumanian deadlift x 5* 30 sek pause* KB Windmills x 5/side

) "50 40 30 20 10 Af "* Double Unders* Lav 10 burpees efter hvert st______________________________________________________________

Sndag d. 12. Maj - 2013, Front Lever & 4 Runder) "Front Lever"Practice makes perfect

) "4 Runder Af"* 40 sek Rope waves* 20 sek pause* 40 sek KB swings* 20 sek pause* 40 sek Mountain climbers* 20 sek pause* 40 sek DB push press* 20 sek pause______________________________________________________________

Mandag d. 13. Maj - 2013, Pushpress & Team Wod) "5 Runder Af"* Pushpress x 3* Ingen pause* One legged glute bridge x 5 side* 90 sek pause

) ""You Go, I Go" I 12 Min"* 12 Wall Ball Shots (sort/bl)* 12 Burpees______________________________________________________________

Tirsdag d. 14. Maj - 2013, Pistols & Kb Snatch) "5 Runder Af"* Pistols x 5/side* Ingen pause* Reverse burpees x 3* 60 sek pause

) "10 Runder Af"* 20 sek KB snatch hjre

* 20 sek KB snatch venstre* 20 sek pause______________________________________________________________

Onsdag d. 15. Maj - 2013, Muscle Ups & 4 Runder) "Muscle Up Teknik"Practice makes perfect

) "4 Runder P Tid"* 5 Muscle ups* 30 Wall Ball Shots (sort/bl)* 60 Doubleunders______________________________________________________________

Torsdag d. 16. Maj - 2013, Jerk & Amrap 8) "Split Jerk"2 - 2 - 2 - 2 - 2

) "Amrap 8"* 16 DB weighted lunges* 8 DB ground to overhead______________________________________________________________

Fredag d. 17. Maj - 2013, Otm 10 "Elizabeth") "Otm 10 "Elizabeth""* Hang power clean x 5* Ring dips x 5______________________________________________________________

Lrdag d. 18. Maj - 2013, Handstand & Lb) "Handstand"Practice makes perfect

) "Gennemfr P Tid"* 30 Pushups* 400 meter Lb* 30 KB swings (32/24)* 400 meter Lb* 30 Pushups

* 400 meter Lb* 30 KB swings (32/24)* 400 meter Lb______________________________________________________________

Sndag d. 19. Maj - 2013, Backsquat) "Backsquat"* 8 - 8 - 8 - 8 - 8* + rep out @ 75% af tungeste 8'er______________________________________________________________

Mandag d. 20. Maj - 2013, "Fran") ""Fran""* 21 - 15 - 9* Thrusters (42/30)* Pullups______________________________________________________________

Tirsdag d. 21. Maj - 2013, Rows, Walks & 3 Runder) "3 Runder P Tid"* 250 m roning* 20 Wallballs (sort/bl)* 20 Russian swings (24/16)* 120 sekunders pause

) "4 Runder Af"* One arm DB row x 12/side* Ingen pause* Farmers walk 20 m/side* 60 sek pause______________________________________________________________

Onsdag d. 22. Maj - 2013, Snatch & 2 X Amrap 4) "Otm 8"Snatch x 2

) "Amrap 4"* 10 Goblet squats* 10 Doubleunders

) "Amrap 4"* 10 Pushups* 10 Double unders______________________________________________________________

Torsdag d. 23. Maj - 2013, Benchpress & "Cindy") "Benchpress"5 - 3 - 1 - 20

) "5 Runder Af"* 2 min AMRAP "Cindy"* 1 min pause imellem runder______________________________________________________________

Fredag d. 24. Maj - 2013, Lunges, Swings & All Out) " 5 Runder Af"* Weighted lunges x 8/side* Ingen pause* Banded russian swings x 12* 60 sek pause

) "3 Runder All Out!"* 30 sek Jumping squats* 30 sek Burpees* 30 sek Russian swings* 60 sek pause______________________________________________________________

Lrdag d. 25. Maj - 2013, Pullup, Hspu & Sandbags) "5 Runder Af"* Strict pullups x 5* Ingen pause* Strict handstand pushups x 5+* 90 sek pause

) "Gennemfr P Tid"* 2 personer pr hold med 1 sandsk* 150 Sandbag ground to shoulder______________________________________________________________

Sndag d. 26. Maj - 2013, Clean & 3 Runder) "Clean"3 - 3 - 3 - 3 - 3

) "3 Runder P Tid"* DB Pushpress x 10/side* Burpee boxjump overs x 10* 400 mete______________________________________________________________

Mandag d. 27. Maj - 2013, Parallette & Coaches Choice) "Paralletter"Practice makes perfect

) "Coaches Choice"Your coach has a surprice for you!______________________________________________________________

Tirsdag d. 28. Maj - 2013, Deadlift & Amrap 6) "5 Runder Af"* Deadlift x 5* Ingen pause* Strict toes 2 bar x 5* 120 sek pause

) "Amrap 6"* 10 Russian swings (32/24)* 25 Doubleunders______________________________________________________________

Onsdag d. 29. Maj - 2013, Backsquat) "Backsquat"8 - 8 - 8 - 8 - 8

) "2 X Tabata"Walks of life______________________________________________________________

Torsdag d. 30. Maj - 2013, Challenge Of The Month (2/2)) "Kipping Pullups"Practice for the WOD

) ""Helen""* 400 m lb* 21 KB swings (24/16)* 12 Pullup______________________________________________________________

Fredag d. 31. Maj - 2013, Rope Pull & 4 Runder) "Prone Rope Pull"5 arbejdsst

) "4 Runder Af"* 1 min Double unders* 1 min Wallballs* 1 min Hammerslag* 1 min Roning* 1 min Pause______________________________________________________________