Swamp City WOD – Mon, Jan 9

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


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)


12 KB Swings (53/35)

12 KB Goblet Squats (53/35)

200M Run

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