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It’s Open Eve!! February 24, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

200m run

50 lateral hops over line

:10 hang

10 good mornings

5 narrow grip rig raises

10 beat swings

200m run

50 lateral hops over line

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

For part 2 of the Wendler cycle, add 10lbs to your 1RM calculation

Ex. your 1RM front squat is 150. Now, it is 160. Take 90% of that and you get 145lbs. 145lbs is now your “working 1RM.” If that does not make sense, ask a coach!!

Back Rack Lunge (1 x 5/leg @ 65%)

Back Rack Lunge (1 x 5 @ 75%)

Back Rack Lunge (1 x 5+/leg @ 85%)

Goal is 5 or more reps each leg!

Log weights lifted for each set as well as the amount of reps you got for the last set!

Metcon (AMRAP – Reps)

FOR TIME or HOW FAR CAN YOU GET??

100 HRPU

100 OH Plate Lunges (35/25)

EMOM 7 American KBS

*Starts with KBS (53/35)

Partition as you see fit
20 minute cap

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