WORKOUT OF THE DAY

Thursday May 12

Archimedes

General Warm-Up

400-meter jog

10 inchworm-push-up

10 Ring pulls

10 Lunges+samson stretch

10 Kip swings

Specific Warm-Up

Metcon (No Measure)

Pull-up and handstand push-up review

and find modifications

WOD

30 pull-ups

800-m Run

30 Handstand push-ups

RX+ 20/12 vest

RX as is

RX-s Use pull-up and HSPU modification

Post Workout

Snatch progression, 5 rounds add weight each time and unbroken.

3 DL-mid thigh

3 DL-shrug

3 Overhead squats

3 Muscle snatch

3 Snatch (squat or power)

Concept Cardio

30 Minute AMRAP

Bike 1000-m

Run 600-m

Row 400-m

Ski 200-m

RX+ 40 minutes AMRAP

RX 30 Minute AMRAP

10-m equal 1 rep