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Kalsu…Sorta….January 7, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

50 jumping jacks

:10 hang

5 quad stretch toe touch

10 beat swings

50 jumping jacks

5 slow and lows

5 narrow grip rig raises

10 kipping beat swings

50 jumping jacks

20 banded pull-aparts in front

20 banded pull-aparts behind neck

Bench Press (5×5)

5×5

*Increase 5-10% from last week

Superset with 5×5 strict chin ups (weighted if capable) or 5×5 parallel to ground ring rows…MAKE THEM HARD!!!!

This will be our last week to increase. We will deload next week, and then max out the following week!

Metcon (Time)

FOR TIME

100 Thrusters (75/55)

*E2MOM 5 burpees. You START with burpees
20 minute cap

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