Blog

Tuesday 7/26/22

Swamp City Fitness – Swamp City WOD

Warm-up

100 Jump Ropes

100M Run

10 Squats

10 Stationary Inchworms

Shoulder Circles (small-large, large-small)

Shoulder Hugs

10 Beat Swings

10 Twists w/knee raises

30 Double Unders or 70 Jump Ropes

10M Samson Stretch

10M Burpee Broad Jumps

Strength

Bench Press 4×6 at 70% of 1RM

Superset

2 Turkish Get Ups (35/20)

10 Bulgarian Split Squats (35/20)

Metcon

AMRAP 7:

7 OHS 75/55

7 Lateral Bar burpees

RX Bonus, add 5M Handstand Walk after each round.

Scaled:55/35, Lateral burpee stepovers

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