Swamp City Fitness – Swamp City WOD
Warm-up
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)
FOR 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.
DO NOT PARTITION