Swamp City Fitness – Swamp City WOD
Warm Up
200M Run
20 Jumping Jacks
10 Beat Swings
10 Squats
10 Over the Fence Side Lunges
200M Run
20 Jumping Jacks
10 Beat Swings
10 Jumping Squats
8 Down Dog Push Ups
10 Starfish Toe Touches
2 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
Strength
25 Min to Complete the Following:
Superset Movements
Back Squat (5×5 @ 55% of 1RM
)
Shoulder Press (5×5 @ 55% of 1RM
)
Ring Dips (5×5 No Weight
(Next week weight option available))
Sled Push (No Measure)
5 Rounds increasing in Reps (20M Sprints) each round.
1st Round 20M
2nd Round 40M
3rd Round 60M
4th – 40M
5th – 60M
(3/2) Plates
Alt. 18 Min EMOM (AMRAP – Reps)
Min 1) Burpees
Min 2) Russian KB Swings (53/36)
Min 3) Bear Crawls
Min 4) Box Jumps or Step Ups (24/20)
Min 5) Toes to Bar
Min 6) Rest
Add up your total reps for each: