Swamp City Fitness – Swamp City WOD
Warm Up
400M Run or Row
10 Sec Hang
3 Slow and Lows
3 Quad Stretch Toe Touch
10 Beat Swings
8 Push Ups
20 Mt Climbers
4 Firefighter Burpees
10 Beat Swings
Strength
Shoulder Press Week 7of 9
40% 1×5
50% 1×5
60% 1×3
70% 1×3
80% 1×3
90% 1×3+
70% 3×5
Christmas Eve Eve WOD (Time)
800M Run
20 KB Swings
20 AB Mat Situps
400M Run
30 KB Swings
30 AB Mat Situps
800M Run
40 KB Swings
40 AB Mat Situps
400M Run