Blog

Swamp City WOD – Fri, Apr 21

Announcements

Calisthenics EXPO this Saturday April 22nd from NOON – 5pm at our Gym. Come watch, participate, and bring friends!

Swamp City Fitness – Swamp City WOD

Warm Up

200m Row

10 Beat Swings

4 Slow and Lows

4 ea side Worlds Greatest Stretch

10 Scapular Push-ups

5 Burpees

10 Side Lunges (5 ea side)

10 Pec Stretches on Rig

10 Double DBFloor Press

10 Banded Pull aparts

Strength

Week 7 of 8

25 Min to complete the following as a superset

Back Squat (5 x 5 @ 80% of 1RM)

Strict Press (5 x 5 @ 80% of 1RM)

Bulgarian Split Squat (5 x 5 increasing weight over last week (70/50))

5 x 5

METCON (5 Rounds for time)

CrossFit WOD 04/19/23

5 Rounds

500 meter Row

15 Bench Press (135/95)

Leave a Comment

Your email address will not be published.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

Related Posts

Clean and Jerk

Swamp City Fitness – Olympic Weightlifting Warm-up Warm-up 3 minutes of cardio...