Monday July 11, 2022

Swamp City Fitness – Swamp City WOD


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 8/leg)

Use the same weight as last week!

Superset with:

50 KB russian twists

Metcon (AMRAP – Rounds and Reps)


200m Run

20 KBS 50/35

20 Box Jumps 30/24″

20 V-Ups
Scaled: 35/20

Scaled: Decrease distance on run to 100, <20, Box Step ups

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