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Monday July 25, 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 6/leg)

Use the same weight as last week!

Superset with:

15/12 calorie row

Metcon (Time)

35 Front squats 95/65

35 KBS 53/44

35 push ups

20 Front squats

20 KBS

20 Push ups

15 Front squats

15 KBS

15 push ups
Time Cap 14

Scaled: 65/45, 44/35 Russian KBS, modified push ups

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