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 6)
See Monday’s note about weight increase.
Superset with:
Max reps strict pull-ups/ring rows
3 wall walks
Metcon (AMRAP – Rounds)
AMRAP 12:
5 Chest 2 Bar Pull Ups
15 Wall Balls 20/14 to 10’/9’
15 T2B
15 Wall Balls
5M HSW
Scaled: 5 Challenging Jumping C2B pull ups + 5 Push ups, 14/10 to 10’/9’, Knee to chest OR L raises, 10 Alternating Shoulder taps OR 3 Wall Walks