Swamp City Fitness – Swamp City WOD
Warm-up
10 Min 30 sec Emom (Move Slow and Controlled But Always Be Moving)
Squats
Push Ups
Forward Scoops
Quad Stretch Toe Touch
Beat Swings
Stationary Inchworms
Side Lunges
Up Downs
Single Leg RDL’s
Skater Hops
Up Downs
Deadlift (5×8 building to 70% of 1RM
Superset
15 Ab Mat Sit Ups
8 Strict Alternating T2B
)
Metcon (Time)
1000M Run
2 Rope Climbs
30M Sled Push (5plates/4plates)
30M Strongman Farmer Carries (35’s/15’s)
10 Ring Dips
10 Warrior Makers (30’s/20’s)
400M Run
2 Rope Climbs
30M Sled Push (5plates/4plates)
30M Strongman Farmer Carries (35’s/15’s)
10 Ring Dips
10 Warrior Makers (30’s/20’s)
24 Min Time Cap
