Swamp City WOD – Mon, Mar 13

Swamp City Fitness – Swamp City WOD

Warm Up

200M Run

10 Beat Swings

4 Firefighter Burpees

2 Slow and Lows

10M Samson Stretch

10M Inchworms

200M Run

10 Beat Swings

4 Jumping Jack Burpees

3 Quad Stretch Toe Touch (each leg)

10 Over the Fence Side Lunges

10 Jumping Berserker Lunges

20 Skater Hops

200M Run

10 Beat Swings

30 Sec Couch Stretch (each leg)


25 Min to complete the following:

Superset the movements with 2 different barbell setups in a rack. Share with a friend to minimize space where needed.

Back Squat

Work up to 40% of your 1RM

Shoulder Press

Work up to 40% of your 1RM

Help Me EMOM (Calories)

EMOM for 10 Min:

Odd: 5 Cleans (205/145)

Even: 15 Ring Dips

Then 10 Min on Assault Bike or Rower

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