Swamp City Fitness – Swamp City WOD
Warm Up
10/12 Cal Bike
10 Meter Samson Stretch
10 Meter Inch Worm
10 PVC Pass throughs
10 PVC Around the World
10 KB Single Leg Romanian Deadlifts (es side)
2 Rounds:
10 Box Step-ups
10 KB Swings
10 KB Reverse Lunges
Strength
Week 2 of 9
25 Min: Perform the Following as a Superset:
Front Squat (5 x 5 @ 70% of 90% of 1RM)
Deadlift (5 x 5 @ 70% of 90% of 1RM)
Alternating V-Ups (No Measure)
Each Round Increase by 2 each Superset Starting with 10 as Your Warmup Set.
10, 12, 14, 16, 18, 20….
METCON (Time)
For Time:
9 Toe to Bars
12 Box Jump Overs (24/20)
15 Alt Single-Arm DB Devils Press (50/35)
2 min Rest
15 Cal Row
12 Goblet Reverse Lunges (50/35)
9 American KB Swings (50/35)
Scaling: Knees to Chest, Box Step-ups, 35/25.
