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 3)
3 sets of 3 @ 87-90% of 1RM superset with:
15 Russian KBS (heavier KB than with American KBS)
15 Supermans
I gave a percentage range depending on how you are feeling on deadlifts and just overall. Last week to go heavy! We will deload next week and then try and hit a new 1 RM the following week!!
Log your weights!!!
Metcon (AMRAP – Rounds and Reps)
3 x 5 minute AMRAPs
3 Power cleans (95/65)
6 Front squats
9 Toes to bar/knees to elbow
Rest 1 minute in between each AMRAP
Pick up where you left off each round
