Swamp City Fitness – Swamp City WOD
Warm Up
12/10 Cal Bike
10 Squats
10 Beat Swings
10 Lunges
12/10 Cal Bike
2 Slow and Lows
10 Beat Swings
3 Quad Stretch Toe Touch
10 Side Lunges
12/10 Cal Bike
10 Beat Swings
10 Jumping Squats
10 Jumping Lunges
20 Skater Hops
Strength
Week 4 of 6
Front Squats 7 Reps of the Following:
2 Rounds @ 45% of 1RM
2 Rounds @ 55% of 1RM
2 Rounds @ 65% 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)
12 Min AMRAP:
2 Burpee Box Jumps
2 Muscle Ups or 4 Pull Ups + 4 Dips
20 Walking Calf Raises w/ 2DB
10 DB Push Ups with single Row (alternating)
