Swamp City Fitness – Swamp City WOD
Warm Up
400M Row
10 Beat Swings
10 Squats
10 Push Ups
10 Lunges
6 Down Dog Push Ups
10 Beat Swings
10 Twists with Knee Raises
10 Toy Soldiers
10 90/90’s
2 Slow and Lows
3 Quad Stretch Toe Touches
Strength
Week 4 of 6
Back Squats 7 Reps of the Following:
2 Rounds @ 45% of 1RM
2 Rounds @ 55% of 1RM
2 Rounds @ 65% of 1RM
Superset the Following:
14 Single Leg Calf Raises (KB or DB)
14 Hex/Trap Bar Shrugs or KB Shrugs
ME DB or EZ Bar Tricep Ext
Note: Start with Squats, End with Squats. The superset work is only 5 rounds.
Hildy (Time)
For Time:
100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row
If you’ve got a 20-lb. vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.
She is survived by her husband, Chase Clayton.
To learn more about Hildy click here