New Cycle Starts! June 6, 2022

Swamp City Fitness – Swamp City WOD


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 (each leg))

You are going to choose a weight that you do 4 sets of 4 lunges on each leg. You will use that same weight for the next 3 weeks with the reps increasing to 6 next week and 8 the 3rd week. Choose wisely, but do not go too light! After that 3rd week, we will drop back down to sets of 4/leg again with increased weight!

40-50% of 1RM back squat may be used as a starting point or reference for what weight you may want to start with.

Superset each with:

20 KB russian twists

Metcon (Time)



Thrusters (95/65)

5 wall walks and 400m run after each set of thrusters.
So, the first round would be:

30 thrusters

5 wall walks

400m run

20 minute cap

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