Blog

Swamp City WOD – Mon, Jan 8

Swamp City Fitness – Swamp City WOD

Warm Up

300M Row

30 Jumping Jacks

10 Beat Swings

10 Downdog Push Ups

10 Squats

10 Side Lunges

2 Slow and Lows

3 Quad Stretch Toe Touch (each leg)

10 Beat Swings

30 Jumping Jacks

30 Skater Hops

Strength

5×5 Back Squats @ 75% of 1RM

5×5 Bench Press @ 75% of 1RM

Superset:

25 Situps

10 Bent Over DB Rows (each arm) (50’s/35’s)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

10 Wallballs (20/14)

200M Run

10 T2B

10 Devil Press (35’s/25’s)

Leave a Comment

Your email address will not be published.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

Related Posts

WOD 2-15-2019

WOD 2-15-2019

Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell...