Monday May 16, 2022

Swamp City Fitness – Swamp City WOD


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 (3 x 3)

3 sets of 3 @ 87-90% of 1RM superset with:

30 lemon squeezers

30 plank dips

I gave a percentage range depending on how you are feeling on back squats and just overall. Last week to go heavy! We will deload next week and then try and hit a new 1 RM the following week!!

Log your weights!!!

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

3 Wall walks

9 Bar-facing burpees

12 Shoulder to overhead (75/55)

30 DU/ 60 SU

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