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Swamp City WOD – Wed, Oct 25

Swamp City Fitness – Swamp City WOD

Warm-up

40 Sit Ups

10 Down Dog Push Ups

30 Jumping Jacks

10 Beat Swings

2 Slow and Lows

3 Quad Stretch Toe Touch (each leg)

6 Push Ups into Runners Stretch

8 Kang Squats

10 Beat Swings

10 Side Lunges

10M Skipping High Jumps

10M Burpee Broad Jumps

6 90/90’s

20 Skater Hops

40 Sit Ups

Strength

Week 2 of 6

25 Min to Complete:

Back Squat 4 rounds of 5 reps @ 65% of 1RM

Superset: (empty bar + 10’s))

10 Good Mornings

10 Back Rack Lunges

1-time exercise (AMRAP – Rounds and Reps)

18 Min AMRAP:

5 Up Downs

20 Dubs or 50 Singles

3 Wall Walks

5 Pull Ups

5 Ring Dips

10M Walking Calf Raises w/DB’s (25’s/15’s)

10 DB Curls + Arnold Press + Tricep Extension (25’s/15’s)

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