Monday 11.19.2018

2019 Qualifier Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 64% of 1RM Front Squat For Both Lifts

“Bane” 
For Time:
40 Kipping Handstand Push-ups
20 Ring Muscle-ups
10 Rounds of Macho Man (185/135)
Watch “Bane” Benchmark Video

Midline Conditioning
4 Rounds, Not for Time:
5 Inchworms
20 Second L-Sit

Recovery Swim
Not For Time:
30 Minute Effort

2019 Open Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 64% of 1RM Front Squat For Both Lifts

“Bane” 
For Time:
40 Kipping Handstand Push-ups
20 Ring Muscle-ups
10 Rounds of Macho Man (185/135)
Watch “Bane” Benchmark Video