Swamp City Fitness – Swamp City WOD
Warm Up
15/10 Cal Bike
10 Push Ups
10 Beat Swings
10 Ring Rows
20 Abmat Sit Ups
10M Inch Worms
10M Forward Scoops
10 Beat Swings
20 Abmat Sit Ups
20 Mt Climbers
2 Slow and Lows
2 Quad Stretch Toe Touch
Strength
Welcome to the beginning of a 5×5 Lifting Program. This will be week 1 of an8 week Cycle.
25Min to Complete
Warm up to 85% of your 1RMfor 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)
15 AMRAP
12 KB Swings (53/35)
12 KB Goblet Squats (53/35)
200M Run
