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Hammy Burn…August 12, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

400m run

:10 hang

10m Samson stretch

10m inchworm

10 beat swings

10 lemon squeezers

10 ring rows

10 kipping beat swings

20 banded pull aparts

5 narrow grip rig raises

Strength

Bro Sesh

Superset #1

Tarzan/Rope Pulls- 5 sets of 2 (start laying flat on ground)

5 x max reps of pushups with hands on 25# plates

Superset #2

4 x 6-8 reps bench press

4 x max reps chin ups (underhand grip)

Metcon

20 minute AMRAP

200m row

15 box jumps

100m sled push

5 tire flips

Cool Down

Can be done post class wod or at home:

100 cross body mountain climbers (total)

100 flutter kicks (2:1)

100 plank jacks (total)

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