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March 9, 2022

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

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