Swamp City Fitness – Swamp City WOD
Warm-up
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 (3 x 5)
3 sets of 5 reps at 60% of 1RM
Superset each of the 3 sets with:
Max rep strict pull ups/ring rows
10-15 deficit push-ups (hands on set of plates-the heavier the plate, the bigger the deficit)
Metcon (Time)
FOR TIME
400m run
50 Thrusters (75/55)
400m run
50 Box jump overs (24″/20″)
400m run
50 Bar-facing burpees
400m run
DO NOT PARITION THE REPS
22 minute cap
