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…May 6, 2022

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

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