Swamp City Fitness – Swamp City WOD
Warm Up
30 Jumping Jacks
10 Beat Swings
10/8 Cal Bike
10M Samson Stretch
10M Inchworms
10 Beat Swings
10 Over the Fence Side Lunges
30 Jumping Jacks
10/8 Cal Bike
10M Forward Scoops
Perform Following w/a Red, Orange, or Blue Band:
10/side External Rotations
10/side Cuban Rotations
10 Face Pulls
Strength
Week 3 of 6
Back Squats 5 Reps of the Following:
2 Rounds @ 65% of 1RM
2 Rounds @ 75% of 1RM
2 Rounds @ 85% of 1RM
Superset the Following:
10 Bent Over Row (bar or dumbbell)
10 Dumbbell Shoulder Press 65% of 1RM
Note: Start with Squats, End with Squats. The superset work is only 5 rounds.
Metcon (Time)
5 Rounds for time:
5 Deadlifts (225/155)
10 Box Jumps (30/24)
15 T2B
20 Lunges
25 Dubs or 50 Singles
18 Min Time Cap
