Blog

Swamp City WOD – Wed, Oct 11

Swamp City Fitness – Swamp City WOD

Warm-up

400M Row

10 Beat Swings

10 Down Dog Push Ups

3 Slow and Lows

3 Quad Stretch Toe Touches (each leg)

10 Beat Swings

10M Bear Crawl

10M Forward Scoops

10M Over the Fence Side Lunges

10M Inchworm to Runners Stretch

Deadlift

20 Min:

For Those proficient in the movement we are testing for 1RM

For those new to the movement we are working on form and fundamentals

1-time exercise (Time)

10 DB RDL’s

10 DB High Pulls

10 DB Front Squats

20 DB Strict Press (push press when fatigued)

800M Row or Run

10 DB RDL’s

10 DB High Pulls

10 DB Front Squats

20 DB Strict Press (push press when fatigued)

Leave a Comment

Your email address will not be published.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

Related Posts

Odin’s Day

Swamp City Fitness – All Day Swamp City WOD Warm-up 100 Singles or 40 Double...