Swamp City Fitness – Swamp City WOD
Warm Up
10/8 Cal Bike
20 Dubs or 50 Singles
10 Beat Swings
6 Stationary Inchworms w/break dance kick through
10M Lunges
10M Froggers
8 Jumping Jack Burpees
10/8 Cal Bike
20 Dubs or 50 Singles
10 Beat Swings
2 Slow and Lows
2 Quad Stretch Toe Touches
Strength
Week 1 of 6
FRONT Squats 5 Reps of the Following:
2 Rounds @ 55% of 1RM
2 Rounds @ 65% of 1RM
2 Rounds @ 75% 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 (AMRAP – Rounds and Reps)
18 Min AMRAP:
2 Turkish Get ups(each side) w/2 OH lunges(each side)
200M Row
10 Box Jumps
10 Ring Rows