Announcements
Bonfire Tomorrow Night Friday the 3rd. Bring a Friend and something to drink! Let’s have some fun. Oh a comfy chair is also a good idea. We have plenty to burn!!
Swamp City Fitness – Swamp City WOD
Warm Up
200M Run or Row
10 Beat Swings
10 Squats
3 Quad Stretch Toe Touch (each leg)
5 Down Dog Push Ups
40 Jumping Jacks
2 Slow and Lows
10M High Knees
10M Butt Kicks
30 Sec Calve Stretch
10 Push Ups
30 Sec Couch Stretch
10 Starfish Toe Touches
10 Jumping Squats
10 Jumping Lunges
Strength
Mailbox Sprints
after 3,2,1 perform 5 squats then sprint
1 @ 65%
1 @ 80%
1 @ 90%
1 @ 100%
1 @ 110%
1 @ 110%
Metcon (Time)
16 Min AMRAP:
200M Row or Run
10 Dips (Ring, Bar, Bench)
40M Yoke Carry (25’s/10’s), or Strongman Farmer Carries (25’s/15’s), or Heavy KB Carries (70’s/53’s)(alternate each round)
20 Deficit Push Ups (45’s/35’s)
