Swamp City Fitness – Swamp City WOD
Warm Up
33 Sit Ups
10 Push Ups
20 Mt Climbers
10 Up Downs
10 Lunges
10 Beat Swings
33 Sit Ups
10 Kick Throughs
2 Slow and Lows
10 Split Squats (each leg)
3 Quad Stretch Toe Touch
10 Jumping Lunges
10 Beat Swings
Strength
Week 4 of 6
Back Squats 7 Reps of the Following:
2 Rounds @ 45% of 1RM
2 Rounds @ 55% of 1RM
2 Rounds @ 65% 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)
4 Rounds for Time:
10 Push Ups
10 V-Ups
1 Turkish Gettup (each leg) + 3 Single Arm Snatch + 3 Thrusters + 2 OHL (ohl each leg)
10 T2B
200M Run
25 Dubs or 60 Singles
100M Sled Sprint (2 plates)