Swamp City WOD – Wed, Jan 11

Swamp City Fitness – Swamp City WOD

Warm Up

500M Row

10 squats

10 Beat Swings

10 Push Ups

10M Samson Stretch

10M Inch Worms

10 Side Lunges

10 Beat Swings

10 Jumping Squats

10 Jumping Lunges

20 Skater Hops

6 Pike Push Ups


Welcome to the beginning of a 5×5 Lifting Program. This will be week 1 of an8 week Cycle.

25Min to Complete

Warm Up to 85% of your 1RM for each movement.

5×5 Split Jerks

5×5 Front Rack Lunges

Metcon (No Measure)

Baseline (Time)

500 M Row or Run

40 Air Squats

30 Sit-ups

20 Push-ups

10 Pull-ups or 10 Burpees
Row Preferred

If you have remaining time in class Ab Tabata onyour own timer:


Twisting knee raise crunches


Twisting Mt Climbers

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