Swamp City Fitness – Swamp City WOD
Warm-up
400m run or row
:10 hang
50 lateral hops over line
10 beat swings
5 quad stretch toe touch/leg
10 good mornings
5 wide grip rig raises
50 lateral hops over line
10 burpees
5 slow and lows
10 kipping beat swings
50 lateral hops over line
:30 couch stretch/leg
:30 ankle stretch on leg/leg
Front Squat (4 x 4)
You are going to choose a weight that you do 4 sets of 4 front squats with. You will use that same weight for the next 3 weeks with the reps increasing to 6 next week and 8 the 3rd week. Choose wisely, but do not go too light! After that 3rd week, we will drop back down to sets of 4 again with increased weight!
65-70% of 1RM front squat may be used as a starting point or reference for what weight you may want to start with.
LOG WHAT WEIGHT YOU LIFT SO YOU KNOW FOR NEXT WEEK AND DO NOT HAVE TO RELY ON YOUR FANTASTIC MEMORY 🙂
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
25 minute cap
