Open Gym Strength and Conditioning – Functional bodybuilding

Warm-up

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)

For Time:

100/70m Row

100/70m Ski

200/140m Bike Erg

2 Burpee Box Get Overs (48/42)

150/100m Row

150/100m Ski

300/200m Bike Erg

4 Burpee Box Get Overs (48/42)

200/150m Row

200/150m Ski

400/300m Bike Erg

6 Burpee Box Get Overs (48/42)

250/200m Row

250/200m Ski

500/400m Bike Erg

8 Burpee Box Get Overs (48/42)

300/250m Row

300/250m Ski

600/500m Bike Erg

10 Burpee Box Get Overs (48/42)