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1 RM PUSH PRESS…March 23, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

50 DU/100 SU

:10 hang

5 narrow grip rig raises

10 good mornings

10 beat swings

50 DU/100 SU

5 slow and lows

10 kipping beat swings

10 jump squats

10 DB shoulder press

20 banded pull aparts in front

20 banded pull aparts behind the head

50 DU/100 SU

Push Press (1 x 1)

FIND THAT 1 REP MAX!!! AND LOG IT!!!

Metcon (Time)

FOR TIME

50 American KBS (53/35)

50 DU/100 SU

50 KB Goblet Squats

50 DU/100 SU

50 Burpees

50 DU/100 SU

50 KB Goblet Lunges

50 DU/100 SU

50 T2B/K2E

50 DU/100 SU
20 minute cap

Cool Down

400m farmer carry-2 KBs

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