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Holy Shoulders! Wednesday August 25, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

10 PVC pass thrus

10 PVC “around the worlds” each eay

:10 hang

10m inchworm

10m burpee broad jumps

10 KB strict press/arm

3 turkish getups/arm

10 beat swings

10 pike push up with leg kick

10 kipping beat swings

3 narrow grip rig raises

Strength

Push Press-Week 9

4 sets of 8

**USE SAME WEIGHT AS LAST WEEK FOR ALL 4 SETS**

Metcon

For Time:

100 DU/200 SU

5 wall walks

80 DU/160 SU

4 wall walks

60 DU/120 SU

3 wall walks

40 DU/80 SU

2 wall walks

20 DU/40 SU

1 wall walk

15 minute cap

Cool Down

Cool Down Core:

Can be done post class wod or at home:

2 rounds of each movement :40 on/:20 off (complete 2 rounds of each movement before moving on)

Hollow rocks

Crossbody mountain climbers

Crunches

Penguin heel taps

Superman rocks

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