Swamp City Fitness – Swamp City WOD
Warm Up
Lightweight KB Warmup
10 Single Arm KB Swings (each arm)
10 Goblet Squats
10 Goblet Side Lunges
10 Twisting Hip Hinge
10 Shoulder Press (each arm)
10 Tricep Extensions (each arm)
10 High Pulls
10 Snatches
10 OHL’s
10 Twisting KB Swings
Strength
Week 2 of 5
25 Min to complete 4 Rounds:
20 Abmat Sit Ups
12 Deadlift@ 60% of 1RM
8 Alternating T2B
8 (each leg) KB Stationary Split Squats (increase in weight each week)
Metcon (AMRAP – Rounds and Reps)
13 Min AMRAP:
3 Snatches @55% of 1RM
3 OHL (each leg)
3 Burpees Over Bar
3 Wall Walks
3 Rope Climbs
100M Sled Sprints
