Swamp City Fitness – Swamp City WOD
Warm-up
40 Jumping Jacks
5 Burpees
8 Stationary Inchworms
10 sec hang
4 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
10 Beat Swings
10M Toy Soldiers
10M Forward Scoops
10M Burpee Broad Jumps
10M Samson Stretch
40 Jumping Jacks
10 Kipping Beat Swings
10 Empty Barbell Good Mornings
Strength
Deadlift, 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
25 Push Ups
25 Ab Mat Sit Ups
Metcon
For Time
200M Run
5 WallBalls
25 T2B
10 Wallballs
20 T2B
15 Wallballs
15 T2B
400M Run
20 Wallballs
10 T2B
25 Wallballs
5T2B
200M Run
18 Min Cap