Swamp City Fitness – Swamp City WOD
Warm Up
400M Run
PVC Routine
Strength
Week 1 of 6
Back Squats 5 Reps of the Following:
2 Rounds @ 45% of 1RM
2 Rounds @ 55% of 1RM
2 Rounds @ 65% of 1RM
Superset the Following:
12 Calf Raises (KB or DB)
14 DB or KB Shoulder Shrugs
Note: Start with Squats, End with Squats. The superset work is only 5 rounds.
Badger (Time)
3 rounds for time of:
30 squat cleans
30 pull-ups
Run 800 meters
95 lb/65 lb
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
