Blog

Lucky Number 6! September 30, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

200m run

10m perfect stretch

10m inchworm

10 beat swings

10 jump squats

10 BB good mornings

10 BB RDLs

10 BB strict press

200m run

Strength

Deadlifts

3×3 at 85% of 1RM

Metcon

3 X 6 minute AMRAPs with 1 minute rest in between

6 push press (95/65)

6 front rack lunges (95/65) (total)

6 bar-facing burpees

6 SDHP (95/65)

*score it total rounds and reps of all 3 AMRAPs

Leave a Comment

Your email address will not be published. Required fields are marked *

Related Posts

Friday 2/5/20

Swamp City Fitness – All Day Swamp City WOD Warm-up 400M Run or Row 10 sec...