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