Swamp City Fitness – Swamp City WOD
Warm Up
400M Row
35 Dub’s or 100 Singles
10 Beat Swings
10 Push Ups
3 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
35 Dub’s or 100 Singles
10 Beat Swings
5 Stationary Inchworms
10 Over the Fence Side Lunges
10M Froggers
10 Beat Swings
10 Jumping Squats
20 Skater Hops
Strength
Week 8 of 9
Superset 5×5 of the following at 70% of your 1RM
Bench Press
Sprints
GHD’s
GHD’s starft with 10 and increase by 2 every round. Include Warm-Up Rounds.
Sprints are Mailbox increasing in intensity each round Include Warm-Up Rounds
Test Your Metal: (AMRAP – Rounds and Reps)
14 Min AMRAP
2 Wall Walks
2 20M Sled Pushes (4 plates / 2 plates)
2 Burpee Box Overs (24/20)
2 Pull Ups
4 Wall Walks
4 20M Sled Pushes (4 plates / 2 plates)
4 Burpee Box Overs (24/20)
4 Pull Ups
6 Wall Walks
6 20M Sled Pushes (4 plates / 2 plates)
6 Burpee Box Overs (24/20)
6 Pull Ups