Open Gym Strength and Conditioning – 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)

Work until all reps are completed.

You must switch every minute. If an athlete finishes all the work, that minute becomes a rest minute.

1: 120/100 Calorie Row

2: 120/100 Calorie Assault Bike

3: 100 Bar Facing Burpees

Metcon

Metcon (Time)

4 Rounds (each)

(You Go – I Go)

15/12 cal Assault Bike

8 Deadlifts (225/155)

50’ Handstand Walk

8 Deadlifts (225/155)

15/12 cal Assault Bike

*substitute 100’ bear crawl or 50’ seal walk instead of HS Walk