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.

Metcon (Distance)

5 min bike erg (easy)

-Into-

5 sets:

1 min standing (damper 10)

1 min (easy)

1 min (fast – Damper 5)

1 min (easy)

-into-

Easy/moderate pace until 45:00 total time.

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

6-12-18-24…

Wall Balls (10ft/9ft)

3-6-9-12…

Strict Pull ups

-rest 3:00 min-

10 min AMRAP

20 GHD Sit Ups

25yd Sled Push (2×45 / 1×45)

25yd Sled Pull w/ rope (2×45 / 1×45)

-rest 3:00 min-

10 min AMRAP

3-6-9-12…

Barbell Shoulder to Overhead (115/80)

1-2-3-4…

Rope Climbs (15ft)