Swamp City WOD – Wed, Aug 30

Swamp City Fitness – Swamp City WOD

Warm Up

40 Jumping Jacks

20M Samson Stretch

10M Inchworms

10 Beat Swings

10 Downdog Pushups

10 Squats

3 Quad Stretch Toe Touch (each leg)

20M Skipping High Jumps

10 Side Lunges

10M Burpee Broad Jumps


1RM Testing

Back Squats

Superset the Following:

ME Calf Raises (KB or Hex)

ME Hex/Trap Bar Shrugs or KB Shrugs

ME DB or EZ Bar Tricep Ext

only 4 rounds of the superset work during the warm up rpounds

Back Squat (1 x 1)

Metcon (Time)

4 Rounds for Time:

200M Run

6 Man Makers (40’s/25’s)

12 DB Walking Calf Raises (40’s/25’s)

6 Strict Pull Ups

12 Deadlifts (155/85)

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