Wednesday, June 22, 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)

Same weight as last week, but we are adding 2 reps.


15 lemon squeezers

20 KB russian twists

Log your weight!

Metcon (Time)


100 Wall balls (20/14)

80 DU/160 SU

60 Ab mat sit-ups

40 Toes to bar/knees to elbow

20 Double DB devils press
22 minute cap

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