Swamp City Fitness – Swamp City WOD
Warm-up
200m run
50 jumping jacks
:10 hang
10 good mornings
10 beat swings
200m run
50 jumping jacks
5 quad stretch toe touch/leg
5 slow and lows
10 pike push-up with leg kick
5 berzerker lunges
10 cossack squats
200m run
Back Rack Lunge (1×3/leg @ 70%)
Back Rack Lunge (1×3/leg @ 80%)
Back Rack Lunge (1×3+/leg @ 90%)
Shooting for 3 or more reps on each leg!
Log weight lifted and how many reps you got!
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP
3 DB Renegade Rows (Push-up + L arm + R arm=1)
6 Hang Power Cleans (96/65)
9 Push Press (95/65)
200m run
Score it total amount of rounds and reps at the end