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Friday June 24, 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 (4 x 8)

Same weight as the last 2 weeks, but we are adding 2 reps.

Superset:

30 cross body mountain climbers

:30 center plank

Ellen (Time)

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here

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