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
