Swamp City Fitness – Swamp City WOD
Warm-up
200m run
:10 hang
10m inchworm
10m bear crawl
10 beat swings
5 slow and lows
200m run
10 pike push-up with a leg kick
10 lemon squeezers
10 kipping beat swings
10 good mornings
200m run
10 BB RDLs
10 BB back squats
10 cossack squats
200m run
Deadlift (3 x 3)
3 sets of 3 reps @ 80% of 1RM
Log weight lifted!
Superset with:
15 Russian KBS (heavier than you do for American KBS)
20 plank jacks
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
10 Calorie bike
10 Power Cleans (95/65)
10 Toes to bar/knees to elbow
10 Calorie row
