Wednesday August 3, 2022

Swamp City Fitness – Swamp City WOD


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 8)

Use the same weight as last week! Last week for volume. Deload next week and then max out the following week!

Superset with:

10 deficit push-ups

20 crunches

Metcon (Time)

4 Rounds:

400M Run

3 Cleans & Jerks (135/95)

2 Tire Flips

2 Rope Climbs

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