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Swamp City WOD – Wed, Jun 14

Swamp City Fitness – Swamp City WOD

Warm Up

200 meter Row

10 Beat Swings

30 Jump Rope

10 meter High Knees

20 Mountain Climbers

10 Open Book (ea side)

Child Pose (30 sec)

Couch Stretch (30 sec ea)

5 Boot Straps

10 Hollow Body Rocks

10 Supermans

Strength

Week 6 of 9

Perform the Following as a Superset 5×5 @ 85% of 95% of Your 1RM:

Push Press Complex

Front Squats

V-Ups

V-Ups, start with 10, add 2 reps each round. Do V-Up’s with every warm up round including the 5×5 rounds once you get to weight.

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

5 Toe to Bar

10 Push-ups

15 Sit-ups

20 Wallballs

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