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Thursday May 19, 2022

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

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