Swamp City Fitness – Swamp City WOD
Warm Up
40 Jumping Jacks
10M Samson Samson Stretches
10M Inchworms
10 Starfish Toe Touch
10 Kang Squats
10 Beat Swings
10 Side Lunges
10 Jumping Squats
10 Jumping Lunges
10 Beat Swings
30 Jumping Jacks
10M Forward Scoops
10M Burpee Broad Jumps
Strength
Week 5 of 6
Back Squats 7 Reps of the Following:
2 Rounds @ 55% of 1RM
2 Rounds @ 65% of 1RM
2 Rounds @ 75% of 1RM
Superset the Following:
ME Bent Over Row (bar or dumbbell)
ME Dumbbell Shoulder Press 65% of 1RM
Note: Start with Squats, End with Squats. The superset work is only 5 rounds
Metcon (Time)
40 Dubs or 100 Singles
10 Dips
10 Supermans
20 Push Ups
20 V-Ups
30 Mt Climbers
30 T2B
20 Push Ups
20 V-Ups
10 Dips
10 Supermans
40 Dubs or 100 Singles