Swamp City Fitness – Swamp City WOD
Warm-up
400m run
:10 hang
5 quad stretch toe touch/leg
10m inchworm
10m samson stretch
10 beat swings
5 burpees
5 narrow grip rig raises
5 slow and lows
10 pike push up with a leg kick
10 kipping beat swings
5 berzerker lunges
10 good mornings
200m run
Push Press (4 x 4)
Superset with:
25 lemon squeezers
50 flutter kicks
You are going to choose a weight that you do 4 sets of 4 push press with. 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 again with increased weight!
60% of 1RM push press may be used as a starting point or reference for what weight you may want to start with.
LOG WHAT WEIGHT YOU LIFT SO YOU KNOW FOR NEXT WEEK AND DO NOT HAVE TO RELY ON YOUR FANTASTIC MEMORY 🙂
Metcon (Time)
FOR TIME
1000m run
80 Russian KBS (53/35-or heavier if you are feeling frisky)
60 Pull-ups/ring rows
40 Double DB front squats
20 Double DB devils press (aka devil burpees according to Daniel)
22 minute cap