Blog

Monday May 17, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

15m perfect stretch

15m bear crawl

200m run

15 empty BB good mornings

15 empty BB RDLs

200m run

:10 second hang

10 beat swings

200m run

Weightlifting

Strength-Week 4 Day 1-WENDLER DELOAD WEEK

Deadlift

Set 1: 5 reps @ 40%

Set 2: 5 reps @ 50%

Set 3: 5 reps @ 60%

Metcon

7 minute AMRAP

7 Toes to bar

7 Front squats (95/65)

-rest 3 minutes

7 minute AMRAP

7 Hang power cleans (95/65)

7 Box jumps

Leave a Comment

Your email address will not be published. Required fields are marked *

Related Posts

Thorenstag

Swamp City Fitness – All Day Swamp City WOD Warm-up 600M Run 10M Bear Crawl...