Blog

…April 29, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

200m run

:10 hang

10m inchworm

10m bear crawl

10 beat swings

5 slow and lows

200m run

10 pike push-up with a leg kick

10 lemon squeezers

10 kipping beat swings

10 good mornings

200m run

10 BB RDLs

10 BB back squats

10 cossack squats

200m run

Deadlift (3 x 5)

3 sets of 5 reps @ 60% of 1 RM

Sueprset each of the 3 sets with:

20 Ab mat sit-ups

15 Russian KBS- heavier than what you use for American KBS

Metcon (Time)

FOR TIME

5-10-15-20-25

Toes to bar/knees to elbow

Deadlifts (135/95)

Cal row
20 minute cap

Leave a Comment

Your email address will not be published.

Related Posts