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)

Partner

10 rounds (each)

“You Go – I go”

200/160m Row

5 Double DB Devil’s Press (2x 50/35)

Individual Version:

10 Rounds

200/160m Row

5 Double DB Devil’s Press (2x 50/35)

-rest 1:1-

*Score is total time to include rest.

Metcon (Time)

3 Sets:

20/16 cal Ski

10 Burpee Box Get Overs (48/42)

20/16 cal Row

8 Burpee Box Get Overs

20/16 cal Assault Bike

6 Burpee Box Get Overs

-rest 2 min between each set-