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
