Swamp City Fitness – Swamp City WOD
Warm Up
400M Run
40 Dubs or 100 Singles
4 Fire Fighter Burpees
10M Toy Soldiers
10M Froggers
3 Slow and Lows
3 Quad Stretch Toe Touch
30 sec Couch Stretch
30 sec Ankle Mobility Stretch on Bench
10M Inchworms
10M Burpee Broad Jumps
10 Beat Swings
Strength
FINAL Week 9of the 9 week Strength Cycle.
Back Squat
40% 1×5
50% 1×5
60% 1×3
75% 1×5
85% 1×3
95% 1×1+
75% 3×5
Use the spreadsheet for speed and efficiency. Focus on getting your weights out
Metcon (Time)
For Time
6 Rounds:
25 KB Swings (53/35)
12 Goblet Squats (53/35)
250M Row