Swamp City Fitness – Swamp City WOD
Warm Up
60 Jumping Jacks
8 Beat Swings
8 Stationary Samson Stretches
8 Stationary Inchworms
40 Jumping Jacks
8 Beat Swings
3 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
20 Jumping Jacks
8 Beat Swings
8 Side Lunges
3 Wall Walks
20 Skater Hops
Strength
Shoulder Press (Week 2 of 9
40% 1×5
50% 1×5
60% 1×3
70% 1×3
80% 1×3
90% 1×3+
70% 3×5)
Wodit (AMRAP – Rounds and Reps)
12 Min AMRAP
10 Box Jump Overs (30/24)
4 Power Snatches (95/65)
4 Overhead Lunges
10 Slam Balls (20)
4 HSPU + 5M HSW or 400M Row