A) 4x 3min ON/1min OFF

Row/Ski/Bike

B) AMRAP 15
10-15-20-25-....

Burpee
Situps
Box Jump Overs
KB Swings 24/16kg

A. Four sets of:
Bulgarian Split Squat x 6 reps each leg @ 30X1
Rest 2 minutes
Strict Supinated Grip Pull-Ups (Chin Ups) x 6 reps
Rest 2 minutes

merkkaa bulgarian split!!

Gymnastic strength (for quality)
Rx'd
Every 2 mins x 5 sets of the complex :
4 C2B
6 strict pull up
8 kipping pull up
- goal is unbroken sets

Scaled : reps 2-4-6 or
5 sets of
3 negative pull up / 12 heavy ring row
- lower it down for 10-14 sec each rep

1) Snatch
2) Hang Power Clean + Jerk
3) Front Squat
4) Thruster
5) KB/DB Facing burpee.
Working with one dumbbell. 2Min Rest After Every Tabata.
Duration of workout is 28min.

Split Jerk 3x2x90%

Partner WOD

Row Max Distance in 40 min
switch after every 500m

Target: 10k

In teams of 2 for time:
”Eva w. a partner”
6 Rounds of:
800m Run / Row 800m / Ski 800m / Stairs x 3
30 Usa Swings (32/24kg)
30 Kipping Pull-ups

• Rx+: Done as an Individual Workout 5 Rounds for time
• 32min Time Cap

Teams of 3:

150 cal Row
100 WB (20/14)
50 HSPU

5 x 30 sec banded Front plank
30'' sec rest

9-10 Mobility
10-11 Deadlift + Metcon 15.11.2018
11-12 Basic Endurance Run

16-17 Deadlift + Metcon 15.11.2018
17-18 Mobility