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Monday July 18, 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 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

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