Swamp City Fitness – Swamp City WOD
Warm Up
400M Run
30 Jumping Jacks
10 Beat Swings
2 Slow and Lows
3 Quad Stretch Toe Touch
4 Fire Fighter Burpees
10 Beat Swings
200M Run
10M Bear Crawl
10M Burpee Broad Jump
10 Side Lunges
20 Skater Hops
Strength
25 Min to complete the following as a superset
Back Squat (5 x 5 @ 70% of 1RM)
Bulgarian Split Squat (5 x 5 add weight up to (53/44) as goblet)
5 x 5
Ring Dips (5 x 5 Increase weight to your skill level)
Partner WOD (Time)
200M Run Both Partners
100M Sandbag Drags
Partner Lunges with Wallball Overhead. (switch at any time)
200M Sled Pushes
Partner Rides on Sled or Runs behind with Wallball
60 Wallballs (20/16)
Partner 2 Planks While Partner 1 Wallballs No Movement Until Patrner is in Plank.
60 DB Push Press (45/35)
Partner Wallball Plank Jacks while the other Presses