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Swamp City WOD – Mon, Aug 14

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

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