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Swamp City WOD – Thu, Mar 2

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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)

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