Swamp City Fitness – Swamp City WOD
Warm Up
Bike 15/12 Cal
10 meter Walking Lunges
10 Meter Toy Soldier
20 Mountain Climbers
5 Slow and Lows
30 Jumping Jacks
4 Worlds Greatest Stretch (ea side)
10 Squat Jumps
Strength
Week 6 of 9
Perform the Following as a Superset 5×5 @ 85% of 95% of Your 1RM:
Deadlift
Bench Press
Sprints
Sprint are Mailbox Sprints, Increasing in intensity with each round. Sprints include warm up rounds
Metcon (Time)
For Time:
400 meter Run
15 Back Squats (135/95)
400 meter Run
12 Back Squats (155/115)
400 meter Run
9 Back Squats (185/135)
Scale: (115/65), (135/95), (155/115), Row
