Swamp City Fitness – Swamp City WOD
Warm Up
200M Run
10 Beat Swings
5 Stationary Inch Worms
4 Breakdance Burpees
200M Run
10 Beat Swings
10M Toy Soldiers
3 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
200M Run
10 Beat Swings
10M Perfect Stretch
6 Downward Dog Sun Salutation Push Ups
Strength
Week 3 of 9:
Perform the following as a Superset at 85% of 90% of Your 1RM:
Push Press Complex
Deadlifts
GHD’s
Push Press (5×5 @ 85% of 90% of 1RM)
Snatch Grip Behind the Neck Push Press (5×5 @ 85% of 90% of 1RM)
Overhead Squat (5 x 2)
Overhead Lunge (No Measure)
2 per leg
Deadlift (5 x 5 @ 85% of 90% of 1RM)
GHD Sit-ups (Start with a set of 10 for your warm up round and continue to increase by 2 reps for every round including your warm up rounds)
Metcon (Time)
For Time:
5 box Jumps
5 T2B
5 Burpees
10 Box Jumps
10 T2B
10 Burpees
15 Box Jumps
15 T2B
15 Burpees
20 Box Jumps
20 T2B
20 Burpees