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Swamp City WOD – Fri, Mar 24

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:

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