Blog

4/12/21

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400M Run

10 Lunges

10 Side Lunges

10 Beat Swings

40 Jumping Jacks

10 Push Ups

20 Skater Hops

5 Pike Push Ups

40 Jumping Jacks

10 Kipping Beat Swings

Ankle and Calf Stretch 30sec (each leg)

10 Down Dog Push Ups w/leg lifts

Strength

Bench & Pistols

4 Rounds of 8

Working with a Partner work up to heavy 8 rep bench press (spotter ensure max effort)

Between bench sets complete 8 Pistols (4 each leg)

Metcon

12 Min AMRAP:

3 Wall Walks

6 Single Arm KB Snatches (Right)

9 T2B

6 Single Arm KB Snatches (Left)

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