May the Fourth Be With You…May 4, 2022

Swamp City Fitness – Swamp City WOD


400m run or row

50 lateral hops over line

:10 hang

5 quad stretch toe touch

10 beat swings

50 lateral hops over line

5 slow and lows

5 narrow grip rig raises

10 kipping beat swings

50 lateral hops over line

20 banded pull-aparts in front

20 banded pull-aparts behind neck

200m run or row

Bench Press (3 x 3)

3 sets of 3 reps @ 80% of 1RM

Log weight lifted!

Superset with some core:

:60 center plank

60 russian twists with DB or KB

Metcon (Time)


400m run

20 pull-ups/ring rows

10 double DB devil’s press
22 minute cap

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