Swamp City Fitness – Swamp City WOD
Warm Up
250M Row or 12/10 Cal Bike
10 Beat Swings
4 Sun Salutation Push Ups
8 Breakdance Push Ups
3 Slow and Lows
10 Beat Swings
6 Stationary Inch Worms
10M Forward Scoops
3 Quad Stretch Toe Touch
Strength
This is week 5 of an 8 week 5×5 Lifting Cycle.
28 Min to Complete
Warm up to 85% of your 1RM for each Movement
Bench Press: 5×5
Bent Over Bar Row: 5×5
Deadlifts: 1×5
Deadlifts are only 1 round of 5 allowing more time to warm them up as you cycle through the other lifts.
Metcon (Time)
For time:
3 Deadlifts (225/155)
6 Bar Over Burpees
9 T2B or 2 Muscle Ups
200M Run
6 Deadlifts (225/155)
9 Bar Over Burpees
12 T2B or 4 Muscle Ups
200M Run
9 Deadlifts (225/155)
12 Bar Over Burpees
15 T2B or 6 Muscle Ups
200M Run
