50s Wednesdays is a THING…April 6, 2022

Swamp City Fitness – Swamp City WOD


400m run or row

50 lateral hops over line

:10 hang

5 quad stretch toe touch

10 beat swings

50 lateral hops over line

5 slow and lows

5 narrow grip rig raises

10 kipping beat swings

50 lateral hops over line

20 banded pull-aparts in front

20 banded pull-aparts behind neck

200m run or row

Bench Press (5 x 5)

5 sets of 5 reps @ 70% of 1RM

All 5 sets should be done at the same weight.

Log weight lifted!

Metcon (Time)


50 Burpee box jumps (24″/20″)

50 Renegade Rows (Row L + Row R + Push-up=1)

50 Pull-ups/ring rows

50 Double DB shoulder to overhead
22 minute cap

Partition how you see fit

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