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……