Swamp City Fitness – Swamp City WOD
Warm Up
400M Run
30 Jumping Jacks
10 Beat Swings
10M Samson Stretch
10M Forward Scoops
10m Froggers
10M Toy Soldiers
10 Boot Straps
10 Beat Swings
3 Quad Stretch Toe Touch
10 Side Lunges
Strength
Week 2 of 9
25 Min: Perform the Following as a Superset:
Front Squat (5 x 5 @ 70% of 90% of 1RM)
Deadlift (5 x 5 @ 70% of 90% of 1RM)
GHD Sit-ups (Start with 10. Increase by 2 every round.)
METCON (AMRAP – Rounds and Reps)
10 Minute AMRAP
200 Meter Run
4 Deadlifts (155/105)
1 Hang Clean (155/105)
3 Front Squats (155/105)
2 Shoulder to Overhead (155/105)
Scaled: 135/95, 95/65
If the bar is dropped during the barbell complex the athlete must perform 5 burpees before returning the the barbell.
If the hang clean is performed as a squat clean, it can count as the first front sqaut
Metcon (AMRAP – Rounds and Reps)
14 Min AMRAP
20 Sit-ups
10 Deadlifts (155/95)
10 Slamballs (20)
*After every 2 rounds: (alternate)
1qty 40M Sled Push (2plates) or
1qty 20M Yoke Carry (45’s/25’s)
