Is 50s Wednesdays a Thing Now? March 30, 2022

Swamp City Fitness – Swamp City WOD


400m run or row

50 lateral hops over line

:10 hang

5 quad stretch toe touch

10 beat swings

50 lateral hops over line

5 slow and lows

5 narrow grip rig raises

10 kipping beat swings

50 lateral hops over line

20 banded pull-aparts in front

20 banded pull-aparts behind neck

200m run or row

Bench Press (5 x 5)

5 sets of 5 reps at 65% of 1 RM

The same weight should be used for all 5 sets.

Log weight lifted!

Metcon (Time)


50 Single Arm Overhead DB lunges (25/arm)

50 Ab-mat sit ups

50 Alternating DB snatches

50 Slam Balls

50 Single Arm DB devil’s press
22 minute time cap.


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