Swamp City Fitness – Swamp City WOD
Warm Up
400M Run or Row
40 Jumping Jacks
10 Squats
10M Samson Stretches
10M Bear Crawl
10 DownDog Push Ups
3 Slow and Lows
10 Over the Fence Side Lunges
10 Drop Squats
10 Jumping Lunges
20 Skater Hops
Strength
This will be week 5of an 8 week 5×5 Lifting Program.
25Min to Complete
Warm Up to 85% of your 1RM for each movement.
5×5 Split Jerks
5×5 Front Rack Lunges
This week you should start to feel better about this movement. Dropping Faster, Locking out Sooner. The movement should be beginning to feel more natural. Keep Training. Repetition Works.
Metcon (Time)
4 Rounds for time:
15 Push Ups
20 Wallball Situps
25 Squats
30M Overhead Lunges w/Wallball