Swamp City WOD – Mon, May 1

Swamp City Fitness – Swamp City WOD

Warm Up

200 meter Row

10 meter Toy Soldier

10 Banded Pass Throughs

10 Hollow Rocks

3 Slow and Lows

10 Banded Strict Press

10 KB Sumo Deadlift High Pulls

10 Slow Box Step Ups (20 in)


We have completed the 8 Week 5×5. This week is establishing new 1RM for each of the movements we have training. 20Min to establish 1RM for the following:

Strict Press (Find Your New 1RM)

Ring Dips (Find your 1RM)

Metcon (No Measure)

Fight Gone Bad

3 Rounds

1 minute WB (20/14)

1 minute Sumo Deadlift High Pulls (75/55)

1 minute Box Jumps (20)

1 minute Push-Press (75/55)

1 minute Cal Row

1 minute Rest
Work 1 minute at each station.

There is 1 minute of rest at the end of each round.

For large class, athlete can start at different stations. Have everyone rest at the same time.

Score is total reps through all three rounds.

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