Swamp City Fitness – Swamp City WOD
Warm-up
400m run or row
50 lateral hops over line
:10 hang
5 quad stretch toe touch
10 beat swings
50 lateral hops over line
5 slow and lows
5 narrow grip rig raises
10 kipping beat swings
50 lateral hops over line
20 banded pull-aparts in front
20 banded pull-aparts behind neck
200m run or row
Bench Press (3 x 3)
3 sets of 3 @ 87-90% of 1RM superset with:
50 crossbody mountain climbers
25 crunches
I gave a percentage range depending on how you are feeling on bench and just overall. Last week to go heavy! We will deload next week and then try and hit a new 1 RM the following week!!
Log your weights!!!
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP
3, 6, 9, 12, 15…
Slam balls
American KBS (53/35)
Goblet KB lunges/leg