Blog

Swamp City WOD – Fri, May 19

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.

Leave a Comment

Your email address will not be published. Required fields are marked *

Related Posts

Saturday 12/11

Primus Fitness – PrimusFit Conditioning “The Get Back” Teams of...