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Swamp City WOD – Wed, Aug 16

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.

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