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Wednesday August 10, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run

:10 hang

5 quad stretch toe touch/leg

10m inchworm

10m samson stretch

10 beat swings

5 burpees

5 narrow grip rig raises

5 slow and lows

10 pike push up with a leg kick

10 kipping beat swings

5 berzerker lunges

10 good mornings

200m run

Push Press (4 x 4)

Deload week. Use the same weight you used for the very first week of this cycle (week of June 6th)…Hopefully you have been logging weights 🙂

Superset with:

10 seated DB press (2 DBs)

5 renegade rows (push up + L Row + R Row=1)

Metcon (AMRAP – Rounds and Reps)

8 Min AMRAP:

200 M Run

5 Man Makers

Rest 4 Min

8 Min AMRAP:

200M Run

10 Devil Press

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