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Friday May 20, 2022

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

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