Swamp City Fitness – Swamp City WOD
Warm Up
400M Row
10 Starfish Toe Touch
10 Beat Swings
10M Toy Soldiers
10M Froggers
6 Stationary Inchworms
10 Squats
10 Cossack Squats
10 Beat Swings
10 90/90’s
10 Open Books
20 Jumping Jacks
Strength
Week 4 of 6
25 Min to complete the following:
Front Squats 7 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 70% of 1RM
10 Dips
10 Incline DB Press 70% of 1RM (optional)
If time is an issue skip the 65% rounds
Metcon (Time)
3 Rounds for Time:
20 Mt Climbers
10 Supermans
20 KB Swings (53/44)
30 Squats