Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

monostructural wod/warm-up (No Measure)

5 min single/double unders

-into-

5 round of rowling

(5 max penalty burpee box jump overs)

Athletes Notes

Focus: Rowling is a skill game of trying to get the erg monitor to land exactly on 100m each round. Begin rowing at a normal pace and take your last pull between 70-80m and let the monitor “rowl” (row+bowling) into the 100m mark. The number of meters you are over or under 100m are the number of penalty burpees you must complete. There is only a max of 5 penalty burpee box jump over each round.

Monostructural Part A

Metcon (Calories)

Part A

12 min AMRAP

2-4-6-8-10…..

Cal Row

Cal Bike Erg

Cal Ski

Athletes Notes

Note: Part A is scored by the total calories accumulated in the entire 12 min AMRAP. Part B is scored by the total time that it takes to complete the required calories on each machine. For Part B, calorie requirements are completely dependent on how far athlete made it into Part A. Example: Athlete 1 hits the 12:00 round time on 8 calories on the Ski into the round of 10 calories. This means that athlete 1 scores 30 cals on the row (2+4+6+8+10=30), 30 cals on the bike (2+4+6+8+10=30 cals), and 28 cals on the ski (2+4+6+8+ 8 out 10= 28). Athlete 1’s score for part A would be 30+30+28= 88 calories. For part B, Athlete 1 will complete 30 calories on the Rower, move to the Bike Erg and complete 30 calories on the Bike, and then move to the Ski erg and complete 28 calories on the Ski erg. Part B is scored by time after final calories on Ski Erg are completed.

Monostructural

Metcon (Time)

For Time:

Row the total amount of Row Calories accumulated in Part A

-followed by-

Bike Erg the total amount of Bike Erg Calories accumulated in Part A

-followed by-

Ski the total amount of Ski Erg Calories accumulated in Part A

Athletes Notes

Note: Part A is scored by the total calories accumulated in the entire 12 min AMRAP. Part B is scored by the total time that it takes to complete the required calories on each machine. For Part B, calorie requirements are completely dependent on how far athlete made it into Part A. Example: Athlete 1 hits the 12:00 round time on 8 calories on the Ski into the round of 10 calories. This means that athlete 1 scores 30 cals on the row (2+4+6+8+10=30), 30 cals on the bike (2+4+6+8+10=30 cals), and 28 cals on the ski (2+4+6+8+ 8 out 10= 28). Athlete 1’s score for part A would be 30+30+28= 88 calories. For part B, Athlete 1 will complete 30 calories on the Rower, move to the Bike Erg and complete 30 calories on the Bike, and then move to the Ski erg and complete 28 calories on the Ski erg. Part B is scored by time after final calories on Ski Erg are completed.

Metcon (Time)

Partner

You Go – I Go

5 rounds (each)**

300m run

20 Back Squats (95/65)

15 Shoulder to Overhead (95/65)

20 GHD’s or abmat situps

Notes: Partner 1 will complete an entire round and then rest while Partner 2 will complete an entire round

**On 5th round (and only round 5), athletes will complete a 100m sprint after their final set of ghd’s/abmats that will be counted in their final round time.