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