Open Gym Strength and Conditioning – Functional bodybuilding

Monostructural

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.

Metcon (Time)

For Time:

2000/1600m Bike Erg

30 Burpees to 6 inch target

1500/1200m Bike Erg

20 Burpee Box Jump Overs (24/20)

1000/500m Bike Erg

10 Burpee Box Get Overs (48/42)

500/400m Bike Erg

Metcon (Time)

Partner

3 sets (each)

“You Go – I Go”

300/240m Row

50 Double Unders

3 Clean and Jerks (115/85)

3 Clean and Jerks (135/95)

3 Clean and Jerks (165/115)

3 Clean and Jerks (185/135)

3 Clean and Jerks (205/145)

*All athlete should be sure to keep lifting area clear of loose weights

*Partners can load bar for working athlete