Swamp City WOD – Mon, Jan 30

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


This is week 4of 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)

5 Rounds for time:

200M Run

10 T2B

10 Wallballs

10 Slamballs

Leave a Comment

Your email address will not be published. Required fields are marked *

Related Posts