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Swamp City WOD – Mon, Apr 3

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

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