Swamp City Fitness – Swamp City WOD
Warm-up
50 DU/100 SU
:10 hang
5 narrow grip rig raises
10 good mornings
10 beat swings
50 DU/100 SU
5 slow and lows
10 kipping beat swings
10 jump squats
10 DB shoulder press
20 banded pull aparts in front
20 banded pull aparts behind the head
50 DU/100 SU
Push Press (1 x 5 @ 75%)
Push Press (1 x 3 @ 85%)
Push Press (1 x 1+ @ 95% )
Goal is one or more reps.
Log weights lifted for all sets as well as how many reps you got for that last set!
Superset each working set of push press with:
Max set strict pull-ups/ring rows
30 Plank Jacks
Metcon (Time)
Accumulate 200 reps between the following movements:
Calories on assault bike
Calories on rower
Burpees
Minimum of 50 reps/calories of each. Just needs to total 200 reps.
Sorry, can’t skip out on burpees 🙂
20 minute cap