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Swamp City WOD – Wed, Apr 26

Swamp City Fitness – Swamp City WOD

Warm Up

200 Meter Run

10 meter Inch Worm

10 Beat Swings

100 meter Row

5 Boot Straps

30 Sec Pigeon (ea side)

100 meter Suite Case carry (moderate weight)

2 Rounds:

10 KB Deadlifts

10 KB Swings (Russian)

5 KB Thrusters

Strength

28 Min to Complete the Following as a Superset:

Back Squat (5 x 5 @ 80% of 1RM)

Strict Press (5 x 5 @ 80% of 1RM)

Bulgarian Split Squat (5 x 5 @ the Heaviest Weight Capable with Good Form )

5 x 5

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

500 Meter Buy In:

Remaining Time

12 KB Deadlifts (50/35)

9 KB Swings (50/35)

6 KB Thrusters (50/35)

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