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Wednesday June 29, 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 going back down to 4 sets of 4 and adding 5-10% weight

Superset:

5-8 strict chin ups (underhand grip) or parallel ring rows

20 crunches

Metcon (Time)

30 – 20 – 10

Wallballs

Burpee Box Overs

Pull Ups

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