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