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Swamp City WOD – Wed, Aug 9

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)

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