Blog

Swamp City WOD – Mon, Oct 24

Swamp City Fitness – Swamp City WOD

Warm-up

600M Run

10M Toy Soldiers

10M Bear Crawl

10 Push Ups

4 Slow and Lows

10 Beat Swings

10M Froggers

10M Forward Scoops

4 Quad Stretch Toe Touch (each leg)

10 Lunges

10 Drop Squats

10 Kipping Beat Swings

Strength

Deadlift

Build up to your New 1 Rep Max

Do 4 sets of 25 Ab mat sit ups between sets as you get closer to your 1RM

Metcon

8 Min AMRAP

200M Row

10 Slam Balls

10 T2B

5 Box Jumps (30/24)

Leave a Comment

Your email address will not be published.

Related Posts

Doubles

Swamp City Fitness – Olympic Weightlifting Warm-up Warm-up PVC routine Squat...

5/10 core

Swamp City Fitness – Additional Abs Conditioning Core Tabata! :20 on/:10 off-4...