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.

Metcon (5 Rounds for reps)

For Time:

5 sets

2:30 min AMRAP

200m Run

250/200m Row

Max Double Unders in Remaining Time

-Rest 2:30 min b/t sets-

Metcon (Time)

Teams of 3

5 rounds (each)

Partner 1

4 Sandbag Cleans (150/100)

50 ft DB Farmer Carry (100 x 2/70 x 2)

4 Burpee Box Getovers (48/42)

50 ft DB Farmer Carry (100 x 2/70 x 2)

Partner 2 and 3

Accumulating max calories on Bike erg (switch as needed)

Athletes Notes

Focus: This workout is scored by calories accumulated by team on the bike erg. Partner 1 will complete a clean/carry/burpee round while partners 2 and 3 are accumulating calories on the bike. When Partner 1 finishes, Partner 2 will begin a round while partner 1 and 3 accumulate calories. Stimulus on movements is moderate high and stimulus on bike is steady, moderate effort. Continue to rotate until all partners have completed 5 rounds each. If you do not have access to a sandbag, substitute a 185/135 power clean. If you do not have access to a 48/42″ box, substitute 6 BBJO at 30/24.