Blog

Murph Recovery, Tuesday June 1, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

Coach led stretching & foam rolling

Skill

Core-not for time

100 flutter kicks

90 penguin heel taps

80 weighted Russian twists

70 sit ups

60 second center plank

50 leg raises over kettlebell

40 plank jacks

30 superman’s

20 plank dips each side

10 strict T2B or knee raises

Metcon

3 rounds NOT FOR TIME.

50 DU or 75 SU

15 barbell curls (45/35)

15 barbell strict press (45/35)

15 KBS (53/35)

50 DU or 75 SU

**Rest 2 minutes between rounds**

Leave a Comment

Your email address will not be published.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