Swamp City Fitness – Swamp City WOD
Warm-up
500M Row
3 Rounds:
2 Turkish Get Ups (no weight)
4 Slow and Lows
6 Stationary Inchworms
8 Beat Swings
500M Row
Strength
Bench Press, 531 Week 1
40% 1×5
55% 1×5
65% 1×3
75% 1×5
85% 1×5+max effort
65% 3×5
Starting at 85% Superset
30 Sec Side Plank (each side)
8 Split Squats From Bench (each leg)
Metcon
5 Rounds for time:
2 Clean & Jerks (135/95)
2 Burpees over the bar
2 Wall Walks or 5M Handstand Walk
2 Tire Flips (heavy)
200M Row