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
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 (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
