Blog

Monday Madness, April 4, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run

:10 hang

5 quad stretch toe touch/leg

10m duck walk

10m Samson stretch

5 slow and lows

10 cossack squats

10 beat swings

10 good mornings

5 burpees

5 berzerker lunges

:30 couch stretch/leg

:30 ankle stretch/leg

Back Squat (5 x5)

5 sets of 5 reps @ 70% of 1RM

All 5 sets completed at the same weight.

Log the weight lifted!

Metcon (Time)

5 RFT

5 Power cleans (95/65)

10 Thrusters

15 Box Jumps (24″/20″)
18 minute cap

Leave a Comment

Your email address will not be published.

Related Posts

Wednesday

Primus Fitness – PrimusFit Weightlifting Jerks Warm Up 200m Run 10 Air Squats...

Odin’s Son

Swamp City Fitness – All Day Swamp City WOD Warm-up 40 Jumping Jacks 80 Jump...