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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

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

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