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
Strength
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:
Crunches
Twisting knee raise crunches
V-ups
Twisting Mt Climbers