Fitness & Open
“Bane”
For Time:
40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of "Macho Man"
1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Jerks

Rx - 185/135#

Alpha

Body Armor
3 "Giant" Sets:
10 Horizontal Barbell Rows
Max Ring Pushups
25 GHD Sit-Ups
Rest 2:00 between sets.

Aerobic Capacity
2 Rounds, Not for Score:
300m Slower (2K + 20s)
300m Moderate (2K + 12s)
300m Fast (2K + 4s)
2K + "X" is in relation to our /500m split during our best 2K Row.

There is no rest between rounds - we roll directly into the second. In full, this is a 1,800m recovery based row. Empahsis on the word "recovery"… let's get some good effort in here, but this is meant to be more of a recovery, than a capacity building, finisher.

The "2K + "X" is in relation to our personal /500m splits on our best 2K row. As an example, if an athlete has a best 2K row at 8:00 total, their /500m splits on that effort would average out to 2:00.

300m Slower = 2:00+20s = 2:20
300m Moderate = 2:00+12s = 2:12
300m Fast = 2:00+4s = 2:04