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Ironman Lives!

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*

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