Swamp City Fitness – Swamp City WOD
Warm Up
400M Run
10 Beat Swings
6 Stationary Inchworms
40 Jumping Jacks
2 Slow and Lows
3 Quad Stretch Toe Touch
10 Beat Swings
10 Over the Fence Side Lunges
10M Samson Stretches
10M Forward Scoops
4 Breakdance Burpees
Strength
25 Min to Complete the Following:
Back Squat (5 x 5 @ 60% 1RM )
Shoulder Press (5 x 5 @ 60% of 1RM
)
Ring Dips (5 x 5 add 5 to 10lb on a Band)
Metcon (Time)
For Time:
30 Abmat Situps
20 Deadlifts (135/95)
20 Box Jumps (24/20)
1 Turkish Gettup (each side) (44/28)
30 Abmat Situps
15Deadlifts (185/125)
15 Box Jumps (24/20)
1 Turkish Gettup (each side)
30 Abmat Situps
10Deadlifts (255/165)
10Box Jumps (24/20)
1 Turkish Gettup (each side)
30 Abmat Situps
5 Deadlifts (285/205)
5 Box Jumps (24/20)
1 Turkish Gettup (each side)
22 Min Time Cap
Modifications:
15 Sittups instead of 30
Deadlifts: Scale to Lightest weight with proper form or perform equal number of Kang Squats or 1 Air Squat + 1 Good Morning
Box Jumps become step ups to safe height
Turkish Gettups with no weight or Burpees