Swamp City Fitness – Swamp City WOD
Warm Up
Start10 min Clock.Complete the Following :(1-time)
30 Jumping Jacks
2 Min of DUB’s practice
2 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
6 Sun Salutation Push Ups
6 Down Dog Push Ups
30 Jumping Jacks
2 Min of DUB’sPractice
5 Squats
5 Drop Squats
5 Jumping Squats
4 Side Lunges (each leg)
10 Beat Swings
Strength
25 Min to Complete the Following
Back Squat (5 x 5 at 45% of 1RM)
Shoulder Press
5 x 5 @ 45% of 1RM
Ring Dips (5 x 5 no weight, focus on stabilization and full range of motion. )
Metcon (Time)
200M Run
10 Wallballs
10 Slam Balls
5 Burpees
20 Wallballs
20 Slam Balls
10 Burpees
400M Run
10 Burpees
20 Slam Balls
20 Wallballs
5 Burpees
10 Slamballs
10 Wallballs
200M Run