Swamp City WOD – Mon, Nov 27

Swamp City Fitness – Swamp City WOD


200M Run

20 Situps

20 Jumping Jacks

10 Beat Swings

10M Samson Stretch

10M Inch Worms

10 Beat Swings

10 Push Ups

2 Slow and Lows

3 Quad Stretch Toe Touch (each leg)

10 Down Dog Push Ups


Week 7 of 6 😉

25 Min to Complete: Testing NEW 1RM

Bench Press

Use the below Lift Vault Spread Sheet to calculate lifts and New Projected 1RM . (once you get to 85% you should be done with supersets, rest 90 sec between rounds)

Superset: (4 rounds)

10 Bent over bar rows @60% of 1RM

10 Chin Ups (+ 25lb if you can do them strict)

Here is a link to a spreadsheet from Lift Vault that will do the calculations for you if you type in your 1RM. You will need to save it in your google drive in order to use it.

1-time exercise (Time)

For Time:

40 Dubs or 100 Singles

20 Wallballs (20/14)

50 Mt Climbers

40 Wallballs

50 Mt Climbers

20 Wallballs

40 Dubs or 100 Singles

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