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 (5 Rounds for reps)

5 sets:

2:30 AMRAP

250/200m Ski

50 Double Unders

Max Burpees over bar

-rest 2:30 min between-

Metcon (6 Rounds for time)

6 sets (New set every 3:00)

12/9 cal Ski

12 GHD’s

9 Back Squats (135/95)*

*Barbell must be taken from the floor