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

Metcon (Time)

For Time:

500/400m Row

500/400m Ski

1000/800m Bike Erg

-Rest 1:00-

500/400m Ski

1000/800m Bike Erg

500/400m Row

-Rest 1:00-

1000/800m Bike Erg

500/400m Row

500/400m Ski

Metcon (10 Rounds for time)

10 Rounds

10/7 cal Assault Bike

50yd Sled Sprint (25lb/empty)

3 Sandbag Cleans (150/100)

-Rest 2:00 b/t rounds-