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Swamp City WOD – Fri, Nov 11

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

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