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Monday August 8, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run

:10 hang

10m samson stretch

10m lateral lunge

10 beat swings

5 quad stretch toe touch/leg

10m inchworm

10m bear crawl

10 kipping beat swings

10 cossack squats

20 skater hops

:30 couch stretch/eg

:30 ankle stretch on bench/leg

Back Rack Lunge (4 x 4/leg)

Use the same weight as the very first week of the cycle! (Week starting June 6th, so if you have been logging your weights, then this should be easy to figure out :))

Get ready to max out next week!

Superset with:

20 jumping lunges

20 ab mat sit-ups

Metcon (Time)

4 Rounds for Time

100M Run

8 Deadlifts (205/135)

8 T2B

8 DB Devil Press

8 DB Thrusters

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