Swamp City WOD – Fri, Apr 7

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


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

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