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)

50/40cal Row

30 Burpees Over Rower

50/40cal Row

-rest 3 minutes-

25/20cal Row

20 Burpees Over Rower

25/20cal Row

-rest 3-

10/8cal Row

10 Burpees Over Rower

10/8cal Row

*score is total time to include rest.