Swamp City Fitness – All Day Swamp City WOD
Warm-up
60 DU or 120 SU
15m inch worm
15m bear crawl
:10 hang from the bar
3 rig raises-narrow grip
60 DU or 120 SU
10 beat swings
10 KB strict presses each arm
3 turkish get ups per arm with KB
Strength
Week 7 Day 2
Strict Press
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: Max reps @ 95%- goal is 1+reps
Metcon
EMOM 12
Min 1: 50 DU or 100 SU
Min 2: 20 WB (20/14)
Min 3: 20 lunges with WB OH
Rest 2 minutes
3 RFT
50 DU or 100 SU
20 WB (20/14)
20 lunges with WB OH
