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Swamp City WOD – Tue, Nov 21

Swamp City Fitness – Swamp City WOD

Warm-up

10 Squats

10 Down Dog Push Ups

20 Jumping Jacks

10 Beat Swings

2 Slow and Lows

3 Quad Stretch Toe Touch (each leg)

10 Foam Roller Hip Hinges

10M Duck Walks

8 Kang Squats

10 Beat Swings

10 Side Lunges

1 Min Pigeon on box or bench (each side)

20 Skater Hops

30 Mt Climbers

Strength

Week 6 of 6

25 Min to Complete:

Back Squat 3 rounds of 5 reps @ 80% of 1RM

Superset: (empty bar + 30’s) ONLY if you are proficient. Scale accordingly

10 Good Mornings

10 Back Rack Lunges

1-time exercise (Time)

4 Rounds for time:

6 Pistols

200M Run

2 Wall Walks

6 DB Manmakers (40/25)

15 Wallballs (20/14)

18 Min Time Cap

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