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.

Monostructural

Metcon (Time)

For Time:

4 Rounds

250/200m Ski

*30 sec rest after each round

-into-

2 Rounds

500/400m Ski

*1:00 min rest after each round

-into-

1 round

1000/800m Ski

*1:30 min rest after round

-into-

2 Rounds

500/400m Ski

*1:00 min rest after each round

-into-

4 Rounds

250/200m Ski

*30 sec rest after each round

Focus: Adjust pacing at distances increase and keep each ski at a 70% effort across rounds. Score includes all rest time (with the exception of the final 30 sec rest after the ending 250/200m round).d

Metcon (10 Rounds for reps)

10 Rounds

2 min AMRAP

15/12 cal Assault Bike

30 Double Unders

Max Reps Sandbag Cleans (150/100)

-Rest 1:30 min b/t rounds-