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Swamp City WOD – Mon, Jun 5

Swamp City Fitness – Swamp City WOD

Warm Up

200 meter Run

10 Beat Swings

5 Slow and Lows

10 Mountain Climbers

10 meter High Knees

10 Inch Worms

4 Worlds Greatest Stretch (ea side)

With an Empty Barbell:

10 Good Mornings

10 Romanian Deadlifts

10 Deadlifts

5 Front Squats

Strength

Week 5 of 9:

25 Min to Perform the following as a Superset at 70% of 95% of Your 1RM:

V-Ups

Deadlifts

Front Squats

V-Ups start with 10, add 2 reps each round. Do V-Ups with every warm up round including the 5×5 rounds once you get to weight.

Metcon (Time)

For Time:

Run 400 meters

27 Sit-ups

27 Squats Jumps

27 Pull-ups

27 Burpees

27 Reverse Lunges

27 Box Jumps

Run 400 meters
Scaling:

Ring Rows, Banded Pull-ups, Box Step ups

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