Swamp City Fitness – Swamp City WOD
Warm-up
200m run
50 lateral hops over line
:10 hang
10 good mornings
5 narrow grip rig raises
10 beat swings
200m run
50 lateral hops over line
5 quad stretch toe touch/leg
5 slow and lows
10 pike push-up with leg kick
5 berzerker lunges
10 cossack squats
200m run
Back Rack Lunge (5 @ 40%/leg)
Back Rack Lunge (5 @ 50%/leg)
Back Rack Lunge (5 @ 60%/leg)
Superset all working sets with the following:
10 DB Front Rack Lunges/leg
20 Jump Squats
(3 total sets)
Metcon (Time)
25 RFT
1 Squat Clean (135/95)
2 Bar-facing burpees
3 Toes to bar/knees to elbow
20 minute cap