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