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Friday August 19, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run or row

:10 hang

50 lateral hops over line

10 beat swings

5 quad stretch toe touch/leg

10 good mornings

5 wide grip rig raises

50 lateral hops over line

10 burpees

5 slow and lows

10 kipping beat swings

50 lateral hops over line

:30 couch stretch/leg

:30 ankle stretch on bench/leg

Front Squat (1 x 1)

Find the heaviest weight you can do for 1 front squat rep!

Metcon

10 Min AMRAP: How High Can You Go?

Deadlifts (75% of 1RM)

Wallballs (20/14)

1 Deadlifts

2 Wallballs

2 Deadlifts

4 Wallballs

3 Deadlifts

6 Wallballs

4 Deadlifts

8 Wallballs

5 Deadlifts

10 Wallballs

6 Deadlifts

12 Wallballs

…..

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