Swamp City Fitness – Swamp City WOD
Warm-up
200M Run
200M Row
20 Jumping Jacks
10 Beat Swings
10M Samson Stretch
10M Inch Worms
40 Jumping Jacks
10 Beat Swings
10 Push Ups
2 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
Strength
Week 2 of 6
25 Min to Complete:
Bench Press
10 @ 45%
5 @ 65%
5 @ 75%
5 @ 75%
5 @ 75%
Superset:
8 Bent over bar rows @60% 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)
500M Row
10 Wall Balls
5 Burpees
20 Wallballs
10 Burpees
30 Wallballs
15 Burpees
40 Wall Balls
500M Row
