Swamp City Fitness – Swamp City WOD
Warm Up
400M Row
10 Squats
10 Push Ups
10 Beat Swings
10 Lunges
10 Side Lunges
30 Jumping Jacks
10 Beat Swings
6 Stationary Inchworms
2 Slow and Lows
2 Quad Stretch Toe Touch (each leg)
20 Skater Hops
Strength
Week 1 of 6
Back Squats 5 Reps of the Following:
2 Rounds @ 45% of 1RM
2 Rounds @ 55% of 1RM
2 Rounds @ 65% of 1RM
Superset the Following:
10 Bent Over Row (bar or dumbbell)
10 Dumbbell Shoulder Press 50% of 1RM
Note: Start with Squats, End with Squats. The superset work is only 5 rounds.
Metcon (Time)
4 Rounds:
4 Man Makers (35’s/25’s)
4 Turkish Gettups w/2 OH Lunges (each leg)
4 Strict Pull Ups
4 Alternating T2B
400M Row
22 Min Time Cap
