Swamp City Fitness – Swamp City WOD
Warm Up
200 meter Row
10 Beat Swings
10 Meter Toy Soldier
10 Meter Overhead Walking Lunges with 10/15# plate
5 Inch Worms with a toe touch
10 Scapular Pull-ups
5 Slow and Lows
10 Banded Lat Pull-downs
10 Banded Face Pulls
Strength
Week 5 of 9:
25 Min to Perform the following as a Superset at 70% of 95% of Your 1RM:
Bench Press
Push Press
Sprints
Sprints Increase Intensity with each warm up round including the 5×5 rounds once you get to weight. Recommend Starting at 60% intensity.
Metcon (AMRAP – Rounds and Reps)
Artie:
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Thrusters (95/65)
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on OCT 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his Favorite.
