Swamp City Fitness – All Day Swamp City WOD
Warm-up
200m run
PVC Routine
:10 hang
10 ring rows
200m run
5 slow and lows
10 beat swings
10 pike push-up with leg kick
200m run
4 quad stretch toe touch each leg
10 jump squats
Strength
Strength-Week 5 Day 2
Strict Press
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 75%
Set 3: Max reps @ 85% – goal is 5+reps
Metcon
50 DU or 100 SU
40m single KB walking lunge (53/35)
30 Toes to bar
20 Deadlifts (PICK A WT YOU CAN DO FOR BOTH DL AND FS)
10 Front squats
20 Deadlifts
30 Toes to bar
40m single KB walking lunge (53/35)
50 DU or 100 SU
**E2MOM 5 BURPEES-START WITH BURPEES**
*20 MINUTE TIME CAP*
