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 time)

5 rounds for time:

15/12 cal Row

10 Burpee Box Get Overs (30/24)

15/12 cal Row

-Rest 2:00 between sets-

Metcon (AMRAP – Rounds and Reps)

Partner Workout

20 min AMRAP

100 Double Unders (split-athletes work at same time)

12 Sandbag Cleans (150/100)(split)

12 synchro burpees to plate

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Individual Workout

20 min AMRAP

50 Double Unders

6 Sandbag Cleans (150/100)

12 burpees to plate