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Swamp City WOD – Wed, Jul 19

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

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