Swamp City Fitness – Swamp City WOD
Warm-up
500M Row
50 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)
Strength
Week 4 of 6
25 Min to Complete: (Perform as much as possible)
Bench Press
ATTN: Grab someone to spot you starting at 85%
10 @ 45% +10
5 @ 65% +10
3 @ 75% +10
2 @ 85% +10
1 @ 95% +10
1 @ 95% +10
1 @ 95% +10
1 @ 95% +10
Superset:
8 Bent over bar rows @70% of 1RM
8 Chin Ups (+ 10lb 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)
4 Rounds for Time:
15 Wall Balls (20/24)
10 Dips
10 Curls + Arnold Press + Tricep Extensions (20’s/15’s)
10 T2B
