June 14, 2019

“Well done is better than well said.” – Benjamin Franklin

Talk is easy.
Talk is cheap.
Anyone can talk.
Only the few, can do.

There will be a point today where we will feel compelled to express our feelings towards something. Maybe it’s how something could be done better.

Let’s stop ourselves in that moment. Instead of telling what needs to be, let’s show them what needs to be done. “Ductus Exemplo” is Latin, for “Lead by Example”.

A): Bane Jr. (Time)
For Time:
30 Kipping Handstand Pushups
15 Ring Muscle-Ups
7 Rounds of “Macho Man” (155/105)

1 Round of “Macho Man”:
3 Power Cleans + 3 Front Squats + 3 Jerks

Rx+ (OPEN): As written
Rx (PERFORMANCE): Bar Muscle-Ups or C2B, 135/95
Scaled (FITNESS): Seated DB strict press (35/20), Pull-ups, 95/65

Target Time: 10-13min
Time Cap: 15min
B) : Metcon (Time)
15:00 to complete:

3 “Giant” Sets:
10 Horizontal Barbell Rows
Max Pushups
25 GHD Sit-Ups
Rest 2:00 between sets.

Rx+ : As written
Rx: 15 GHDs
Scaled: Abmat situps.

Next Level
C) : Metcon (No Measure)

2 Rounds, Not for Score:
300m Slower (2K + 20s)
300m Moderate (2K + 12s)
300m Fast (2K + 4s)

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