Swamp City Fitness – Swamp City WOD
Warm Up
30 Jumping Jacks
30 Dubs or 75 Singles
10 Beat Swings
10M Samson Stretch
10 Starfish Toe Touch
10M Forward Scoops
10 Good Mornings
10M Froggers
10M Inchworms w/breakdance kickout
10 Beat Swings
30 Dubs or 75 Singles
2 Quad Stretch Toe Touch (each leg)
30Sec Couch Stretch (each leg)
Strength
Week 1 of 6
FRONT Squats 5 Reps of the Following:
2 Rounds @ 45% of 1RM
2 Rounds @ 55% of 1RM
2 Rounds @ 65% of 1RM
Superset the Following:
10 Bench Press 50% of 1RM
10 Dips
10 Incline DB Press 50% of 1RM (optional)
Note: Start with Squats, End with Squats. The superset work is only 5 rounds.
Metcon (Time)
20 WB Situps (20/14)
8 Deadlifts (135/85)
8 Ring Dips
8 Thrusters (45’s/30’s)
20 WB Situps (20/14)
16 Deadlifts (135/85)
8 Ring Dips
8 Thrusters (45’s/30’s)
20 WB Situps (20/14)
24 Deadlifts (135/85)
8 Ring Dips
8 Thrusters (45’s/30’s)
18 Min Time Cap