Swamp City Fitness – Swamp City WOD
Warm-up
200m run
50 jumping jacks
:10 hang
10 good mornings
10 beat swings
200m run
50 jumping jacks
5 quad stretch toe touch/leg
5 slow and lows
10 pike push-up with leg kick
5 berzerker lunges
10 cossack squats
200m run
Back Rack Lunge (1 x 5/leg @ 40%)
Back Rack Lunge (1 x 5/leg @ 50%)
Back Rack Lunge (1 x 5/leg @ 60%)
Log weights lifted for each set!!!!
Superset each set of lunges with 20 jumping lunges
Metcon (AMRAP – Rounds and Reps)
3 x 6 minute AMRAPs with 1 minute rest in between
3 Hang Power Cleans (95/65)
6 Thrusters
9 Pull-ups/Ring Rows
Pick up where you left off each round
Score is total rounds and reps after all 3 AMRAPs
Cool Down
3 rounds
12 DB hammer curls/arm
15 DB lateral raises
12 DB strict press