Swamp City Fitness – Swamp City WOD
Warm-up
400M Row
10 Push Ups
10 Beat Swings
10M Samson Stretch
10M Inchworms
2 Slow and Lows
3 Quad Stretch Toe Touch
10 Down Dog Push Ups
10 Beat Swings
10 Good Mornings
10 Starfish Toe Touch
10 Kang Squats
Strength
Week 1 of 6
25 Min to Complete:
Bench Press
10 @ 45%
5 @ 65%
3 @ 75%
2 @ 85%
1 @ 90% x 4 (if you have time)
Superset:
8 Bent over bar rows @55% of 1RM
8 Chin Ups
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 Slam Balls (20)
15 Ring Rows (Slamball between knees)
30 Situps (Slamball Overhead)
15 Step Ups on Box w/Slam Ball (24/20)
