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Swamp City WOD – Wed, Aug 2

Swamp City Fitness – Swamp City WOD

Warm Up

100 Singles

200M Run

10 Squats

10 Push Ups

10 Lunges

10 Side Lunges

10 Beat Swings

2 Slow and Lows

3 Quad Stretch Toe Touch (each leg)

10 Jumping Squats

10 Jumping Lunges

20 Skater Hops

20 Twists with Knee Raises

100 Singles

Strength

Week 3 of 6

FRONT Squats 5 Reps of the Following:

2 Rounds @ 65% of 1RM

2 Rounds @ 75% of 1RM

2 Rounds @ 85% of 1RM

Superset the Following:

10 Bench Press 60% of 1RM

10 Dips

10 Incline DB Press 60% of 1RM (optional)

Note: Start with Squats, End with Squats. The superset work is only 5 rounds.

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP:

2 Turkish Gettups w/2 OH Lunges (Each Side)

5 Strict Pull Ups

25 KB Swings (53/44)

200M Run with KB (53/44)

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