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 forward scoops
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)
Last 3 week cycle before we max out these lifts. Add 5-10% to the weight you used for the last 3 weeks for all 3 lifts.
Superset with:
10 double DB box step ups
10 double DB front squats
Metcon (Time)
21-15-9
Deadlifts 225/155
DB Push press 40/30
Start each Round with 20 Ab Mat Sit-ups.
Time Cap 17 min