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.

Metcon (Calories)

5 min Ski

3 min Row

1 min Assault Bike

-@10 min mark-

5 min Row

3 min Assault Bike

1 min Ski

-@20 min mark-

5 min Assault Bike

3 min Ski

1 min Row

*Score is total calories.

Metcon (Calories)

5 Sets (New set every 4 minutes)

12 Pullups

12 DB Bench (2x 70/50)

Max Bike Erg Calories in Remaining Time