Blog

Swamp City WOD – Thu, Nov 3

Swamp City Fitness – Swamp City WOD

Warm-up

15/12 Cal Assault Bike

5 Burpees

2 Slow and Lows

10 Beat Swings

15/12 Cal Assault Bike

10M Bear Crawl

10M Samson Stretch

10 Side Lunges

10 Beat Swings

15/12 Cal Assault Bike

8 Push Ups

20 Skater Hops

10 Beat Swings

Strength

Front Rack Lunge (Build up to 70% of 1RM

If you don’t know your 1RM work up to heavy 8 Rep.

Superset:
8 Ring Dips + 16 Alternating V-Ups
.
Metcon)

Lunge A-Lot (Time)

200M Run or Row

10M Walking Lunges

10 T2B

5 Man/Warrior Makers

400M Run or Row

20M Walking Lunges

15 T2B

5 Man/Warrior Makers

600M Run or Row

30M Walking Lunges

20 T2B

5 Man/Warrior Makers

Leave a Comment

Your email address will not be published.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

Related Posts

1217 SL

Primus Fitness – Spartan Lite Warm-up 200m Run 10 Air Squats 10 Push Ups 10...