Swamp City WOD – Wed, Feb 8

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


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

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