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Friday May 27, 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 (5 X 5)

Deload! 5 sets of 5 reps @ 60% of 1RM

Superset with:

:60 center plank

20 plank jacks

Metcon (Time)

1000m run

80 Lunges (total)

60 Toes to bar/knees to elbow

40 Double DB shoulder to overhead

20 Renegade rows
22 minute cap

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