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Wednesday July 20, 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)

See Monday’s note about weight increase.

Superset with:

30 penguin taps

15 supermans

Metcon (AMRAP – Rounds and Reps)

More Core

8 Min AMRAP

20 Mountain Climbers

12 V-Ups

12 Push Ups

100M Run
5 Min Cool Down

30 Sec Dead Hang

20 Sec Toy Soldiers

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