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Swamp City WOD – Mon, Feb 6

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

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