Swamp City Fitness – Swamp City WOD
Warm Up
400M Run
10 Beat Swings
10 Squats
10 Side Lunges
10 Starfish Toe Touch
10 Twists with Knee Raises
10 Beat Swings
10 Jumping Squats
20 Skater Hops
20 Sec Ankle Stretch on Bench (each leg)
20 Sec Couch Stretch
Strength
Week 1 of 6
Back Squats 5 Reps of the Following:
2 Rounds @ 55% of 1RM
2 Rounds @ 65% of 1RM
2 Rounds @ 75% of 1RM
Superset the Following:
12 Calf Raises (KB or DB)
14 DB or KB Shoulder Shrugs
10 DB Tricep Ext
Note: Start with Squats, End with Squats. The superset work is only 5 rounds.
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here