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)
Strength
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.
