Open Gym Strength and Conditioning – Bodybuilding

Monostructural

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.

4 person team (No Measure)

4-Person Team

3 sets

400 Double Unders (4 people working)

20 synchro burpees to plate (3 people synchro)

40 synchro V-ups (2 people synchro)

20 Power Snatch (155/105) (1 person working)

-Rest 2:00 b/t sets-

*Double under sub = 2x Single Unders

*No partner version:

3 sets:

100 Double Unders

15 Burpees to plate

20 V-Ups

4 Power Snatches (155/105)

-rest 2:00 b/t sets-