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)
Dropping the reps back down to 4 x 4/leg like we did in week 1. We are now adding 5-10% to the weight we have been using for the past 3 weeks, and that will be the weight we will use for the next 3 weeks. LOG THE WEIGHT!!!
Superset with:
20 leg lifts
20 plank dips
Metcon (Time)
12Min AMRAP
10 overhead lunges empty bar (complete 4 Burpees over bar at beginning and end of each set of lunges)
200M Run
10 T2B or Knee Raises
