Swamp City Fitness – Swamp City WOD
Warm-up
400M Run
5 Burpees
10 Beat Swings
3 Slow and Lows
400M Row
5 Stationary Inch Worms
10 Beat Swings
3 Quad Stretch Toe Touch
100 Singles
10M Toy Soldiers
10 Beat Swings
10M Samson Stretch
Strength
Week 6 of the 9 week OHS cycle
Overhead Squats
40% 1×5
50% 1×5
60% 1×3
75% 1×5
85% 1×3
95% 1×1+
75% 3×5
Use the spreadsheet for speed and efficiency. Focus on getting your weights out quickly.
Metcon
12 Min AMRAP
3 Cleans (155/105)
6 Front Rack Lunges (155/105)
12 Toes 2 Bar
200M Run
12 Slam Balls