Blog

Swamp City WOD – Sat, Nov 11

Swamp City Fitness – Swamp City WOD

Warm-up

3 rounds to warm up:

10cal bike or row

30s dead hang

5 deep lunge thoracic rotations each side

5 wall facing overhead squats

10 single leg calf raises (each side)

Metcon

Constantly varied, functional movements executed at high intensity across broad time and modal domains

Metcon (4 Rounds for time)

4 rounds with 2 minutes of rest between each round

400m run

5 strict pull up/band assisted/jumping negatives (no ring rows)

10 toes to bar/knees to elbows/knee to 90 deg)

15 ground to overhead (95/65)

Leave a Comment

Your email address will not be published.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

Related Posts

The Open 21.2

Swamp City Fitness – All Day Swamp City WOD Warm-up 10 Lemon Squeezers Serratus...