Swamp City Fitness – Swamp City WOD
Warm Up
500M Row
10M Samson Stretch
10M Bear Crawl
10 Beat Swings
30 Jumping Jacks
2 Slow and Lows
3 Quad Stretch Toe Touch
10 Beat Swings
10 Side Lunges
10 Jumping Squats
10 Skater Hops
10 Beat Swings
Strength
28 Min to Complete the Following as a Superset:
Back Squat (5 x 5 @ 60% of 1RM )
Bulgarian Split Squat (5×5 each leg Goblet Style KB (44/35))
5 x 5
Ring Dips (5 x 5 Scale by using your feet for proper positioning. Less Feet where possible.
If proficient increase weight by 5-10lbs
Should be a 10-20lb KB this week.)
Metcon (Time)
For Time:
8 Cleans @ (95/65)
200M Run
10 T2B
6 Cleans @ (115/85)
200M Run
10 T2B
4 Cleans @ (135/95)
200M Run
10 T2B
2 Cleans @ (155/105)
200M Run
10 T2B