Blog

Swamp City WOD – Mon, Aug 28

Swamp City Fitness – Swamp City WOD

Warm Up

200M Row

30 Jumping Jacks

20 Dubs or 60 Singles

10 Beat Swings

10M Samson Stretch

10M Inchworms

200M Row

30 Jumping Jacks

20 Dubs or 60 Singles

10 Beat Swings

8 Down Dog Push Ups

2 Slow and Lows

3 Quad Stretch Toe Touch

Strength

Testing 1 Rep Max Week

Front Squats

Superset the Following:

ME Bent Over Row (bar or dumbbell)

ME Dumbbell Shoulder Press 75% of 1RM

Super setting warm ups sets. No more than 4 Rounds of the superset work

Front Squat (1 x 1)

Metcon (Time)

4 Rounds:

400M Run

25 Wall Balls (20/14)

15 Pull Ups

8 Burpee Box Jumps

Leave a Comment

Your email address will not be published. Required fields are marked *

Related Posts

4/12/21

Swamp City Fitness – All Day Swamp City WOD Warm-up 400M Run 10 Lunges 10 Side...