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
200 meter run/row
10 meter Toy Soldier
10 Banded Pass throughs
10 Banded Around the World (ea side)
6 Inch Worms with a Push Up
10 Hollow Body Rocks
10 Superman with 1 sec pause.
10 Beat Swings
50 Jump Ropes
With a Dow Rod or Empty Barbell:
10 Strict Press
10 Push Press
Strength
Week 7 of 8
25 Min to complete the following as a Superset
Back Squat (5 x 5 @ 70% of 1RM
)
Strict Press (5×5 @ 70% of 1RM)
Bulgarian Split Squat (5×5 increase weight over last week (65/44))
5 x 5
METCON (No Measure)
5 Rounds for Time:
7 Push Press (135/95)
14 Push-Ups
21 Double Under or 63 Singles