Swamp City Fitness – Swamp City WOD
Warm-up
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
Strength
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