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June 15, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run

:10 hang

5 quad stretch toe touch/leg

10m inchworm

10m samson stretch

10 beat swings

5 burpees

5 narrow grip rig raises

5 slow and lows

10 pike push up with a leg kick

10 kipping beat swings

5 berzerker lunges

10 good mornings

200m run

Push Press (4 x 6)

4 sets of 6 reps at the same weight as last week. Hopefully you logged your weight from last week 🙂

Superset with:

10 deficit push-ups

20 ab mat sit-ups

Metcon (Time)

4 RFT

400m run

20 American KBS (53/35)

20 KB Goblet Squats (53/35)
20 minute cap

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