Swamp City Fitness – Swamp City WOD
Warm Up
Run 200 meters
10 Beat Swings
10 Plank pull throughs (35/25)
10 meter High Knees
10 Meter Toy Soliders
30 sec Pigeon Stretch (ea side)
10 Banded Face Pulls
10 Single leg Romanian Deadlifts (35/25)
5 Slow and Lows
With an empty Barbell:
10 Deadlifts
5 Front Sqauts
Strength
Week 4 of 9
Superset the Following at 55% of 95% of Your 1RM:
5×5 Front Squats
Sprints, Increase in Intensity
GHD, Start with 10, increase by 2 each round.
Metcon (AMRAP – Rounds and Reps)
Three 4 minute intervals of:
21 Cal Row
Then, as many rounds as possible of:
7 Deadlifts (225/155)
14 Sit-ups
Rest 4 minute between rounds
Scaling: 60% of your 1 rep max