Swamp City Fitness – Swamp City WOD
Warm Up
400M Run
20/16 Cal Bike
10 Beat Swings
10M Samson Stretch
10M Inchworms
10M Over the Fence Side Lunges
10M Toy Soldiers
10M Froggers
10M Burpee Broad Jumps
10 Beat Swings
Strength
Week 4 of 6
Front Squats 7 Reps of the Following:
2 Rounds @ 55% of 1RM
2 Rounds @ 65% of 1RM
2 Rounds @ 75% of 1RM
Superset the Following:
10 Bench Press 65% of 1RM
10 Dips
10 Incline DB Press 65% of 1RM (optional)
Note: Start with Squats, End with Squats. The superset work is only 5 rounds.
Metcon (AMRAP – Rounds and Reps)
18 Min AMRAP:
4 Box Jumps (24/20)
4 Push Ups
4 Wall Balls (20/14)
4 C2B Pull Ups or Strict Pull Ups
8 Box Jumps (24/20)
8 Push Ups
8 Wall Balls (20/14)
8 C2B Pull Ups or Strict Pull Ups
12 Box Jumps (24/20)
12 Push Ups
12 Wall Balls (20/14)
12 C2B Pull Ups or Strict Pull Ups
16 Box Jumps (24/20)
16 Push Ups
16 Wall Balls (20/14)
16 C2B Pull Ups or Strict Pull Ups
20’s
24’s
etc.
etc.