Open Gym Strength and Conditioning – Bodybuilding

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.

Mono (Time)

Partner Workout

4 Sets (each)

“You Go – I Go”

2:30 min AMRAP

3 Wall Walks

250/200m Ski

Max Distance Sandbag Bear Hug Carry (Athlete’s Choice)

*2:30 rest b/t sets*

Metcon (4 Rounds for time)

4 sets:

20/16 cal Assault Bike

12 Burpee Box Jump Overs (24/20)

20/16 cal Assault Bike

60 Double Unders

– Rest 3:00 between sets-