Swamp City WOD – Wed, Jan 18

Swamp City Fitness – Swamp City WOD

Warm Up

15/12 Cal Assault Bike

250M Row

10 Beat Swings

4 Sun Salutation Push Ups

2 Wall Walks

10M Samson Stretches

10M Inchworms

10 Beat Swings

10 Side Lunges

10 Drop Squats

10 Empty Bar Strict Press

10 Front Rack Lunges


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 (AMRAP – Rounds and Reps)

14Min AMRAP:

30 DUB’s or 70 Singles

6 Handstand Push Ups or 3 Wall Walks

30M Yoke Carry or 40M Sled Push

6 Sandbag Cleans, Tosses & Box Overs

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