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 (9 Rounds for time)

Every 3 minutes for 3 sets:

400m Run

– Rest 1 minutes –

Every 3 minutes for 3 sets:

500/400m Row

– rest 1 min –

Every 3 minutes for 3 sets:

30/24 Cal Assault Bike

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

200m Run

10 Toes to Bar

15 Overhead Squats (95/65)

*every 50m is 1 rep