Swamp City Fitness – Swamp City WOD
Warm-up
40 Dubs or 80 Singles
10 Sec Hang
10M Samson Stretch
40 Dubs or 80 Singles
10M Froggers
10M Quad Stretch Toe Touch
40 Dubs or 80 Singles
10 Beat Swings
4 Snatch Grip Rig Raises
8 Cossack Squats (4 each leg)
Strength
OHS Week 2 of 9 — (remember to use the shared spreadsheet to immediately calculate your numbers)
40% 1×5
50% 1×5
60% 1×3
70% 1×3
80% 1×3
90% 1×3+
70% 3×5
After 90% Superset
20 Hollow Rocks
10 Superman
Metcon
Partner WOD: 2 Rounds
100 WallBalls
80 Situps with Wallball
600M Run with WallBall (one partner carries at a time, transfer when needed)
40 Overhead Lunges with WallBall
20 Burpees with Wallballs
