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Wednesday May 25, 2022

Swamp City Fitness – Swamp City WOD

Warm-up

400m run or row

50 lateral hops over line

:10 hang

5 quad stretch toe touch

10 beat swings

50 lateral hops over line

5 slow and lows

5 narrow grip rig raises

10 kipping beat swings

50 lateral hops over line

20 banded pull-aparts in front

20 banded pull-aparts behind neck

200m run or row

Bench Press (5 x 5)

Deload! 5 sets of 5 reps at 60% of 1RM

Superset with:

20 DB curls (total)

20 lemon squeezers

Metcon (Time)

5 RFT

50 DU/100 SU

25 Wall Balls (20/14)

10 Double DB devils press
20 minute cap

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