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Swamp City WOD – Mon, Jan 16

Swamp City Fitness – Swamp City WOD

Warm Up

400M Row

10 Push Ups

10 Beat Swings

10 Squats

200M Run

10M Inchworms

10M Forward Scoops

10 Beat Swings

20 Jumping Jacks

Strength

Welcome to the beginning of a 5×5 Lifting Program. This isweek 2of an 8 week 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

Deadlift 1×5

Deadlifts are only 1 round of 5 allowing more time to warm them up as you cycle through the other lifts.

Metcon (AMRAP – Rounds and Reps)

Death By Wall Balls and Burpees

Minute 1:

1 Wall Ball

1 Burpee

Minute 2:

2 Wall Balls

2 Burpees

Minute 3:

3 Wall Balls

3 Burpees

Minute 4, 5, 6, 7, 8……

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