Swamp City Fitness – Swamp City WOD
Warm Up
3 min of Double Under Practice
10 Beat Swings
20 Jumping Jacks
10 Starfish Toe Touch
10 Down Dog Push Ups
10 DB Curls+Arnold Press+Tricep Extension (20’s/10’s)
10 Beat Swings
2 Slow and Lows
10 Lanteral Lunges
10 Twists w/knee Raises
6 Manmakers
20 Skater Hops
Strength
Front Squats & Push Press
17 Reps @ 65%
11 Reps @ 75%
8 Reps @ 85%
(Final Week of Increasing Numbers)
Metcon (Time)
2 Chin Ups (jumping if necessary, controlled decent)
2 Chest 2 Bar (jumping if necessary, controlled decent)
2 Wall Walks
2 Rope Climbs or Rope Up Downs
2 Burpees Over Box
200M Run
4,4,4,4,4,400M
6,6,6,6,6,600M
