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)
