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Swamp City WOD – Mon, Jul 31

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

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