Swamp City WOD – Mon, Jan 23

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

5 Sun Salutation Push Ups


This is week 3 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)

4 Rounds for time:

10 Reverse Lunge Wall Balls

200M Run or Row

10 T2B

RX+ add a 5M Handstand Walk

Reverse Lunge Wallballs

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