Swamp City Fitness – Swamp City WOD
Warm Up
200 meter run
10 Beat Swings
10 meter Samson Stretch
10 meter Walking Lunge
3 Slow and Lows
10 Side Lunges (ea side)
10 Banded Pull Aparts
10 Downward Dog into Cobra
10 KB Swings
5 KB Strict Press (ea side)
Strength
Week 1 of 9
Superset the Following
Push Press (5 x 5 @ 50% of 90% of Your 1RM)
Snatch Grip Behind the Neck Push Press (No Measure)
5 x 5 @ 50% of 90% of 1RM
Overhead Squat (5 x 2)
Overhead Lunge (No Measure)
5 x 2 (each leg)
METCON (Time)
Helen
3 Rounds
400 meter Run
21 KB Swings (50/35)
12 Pull-ups
Scaling:
KB – 35/25
Pull-ups – Banded, Ring Rows