Swamp City Fitness – Swamp City WOD
Warm Up
400M Row
10 Beat Swings
30 Jumping Jacks
200M Run
10M Samson Stretch
2 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
10 90/90’s
10 Side Lunges
10 Twists with Knee Raises
Strength
Week 1 of 6
Back Squats 5 Reps of the Following:
2 Rounds @ 55% of 1RM
2 Rounds @ 65% of 1RM
2 Rounds @ 75% of 1RM
Superset the Following:
10 Bent Over Row (bar or dumbbell)
10 Dumbbell Shoulder Press 55% of 1RM
Note: Start with Squats, End with Squats. The superset work is only 5 rounds.
Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP
25 Dubs or 65 Singles
200M Run
12 T2B
12 Push Ups
12 Thrusters (35/25)
200M Row
The Goal is 4 Rounds, RX 5 Rounds
