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 (No Measure)

3 Person Team

3 rounds

P1: 1000/800m Row

P2: 1000/800m Ski

P3: 2000/1600m Bike Erg

*20 synchro Box Jumps (24/20 – 3 person) between rounds (including after 3rd round)

*Each partner will complete a different machine each round

Metcon (3 Rounds for time)

3 sets

New sets every 5:00

30/24 cal Assault Bike

20 Toes to Bar

10 Strict HSPU