Swamp City Fitness – Swamp City WOD
Warm Up
400M Run or Row
40 Jumping Jacks
10 Squats
10M Samson Stretches
10M Bear Crawl
10 DownDog Push Ups
3 Slow and Lows
10 Over the Fence Side Lunges
10 Drop Squats
10 Jumping Lunges
20 Skater Hops
Strength
Final Week 8 of an 8 week 5×5 Lifting Program.
25Min to Complete
Warm Up to 85% of your 1RM for each movement.
5×5 Split Jerks
5×5 Front Rack Lunges
Try for an increase to the weight of 10lb over 85%. Lets try for gains. Dropping under the weight is always challenging but 7weeks in it should be feelingmore natural. Dropping Faster, Locking out Sooner. You should start feeling confident under heavier weight. Keep Training. Repetition Works.
Metcon (Time)
10 Back Squats 60% of 1RM
60 Dubs or 400M Run
10 Alternating DB Snatches (35/25)
10 Alternating V-Ups
5 Back Squats at 75% of 1RM
40 Dubs or 400M Run
20 Alternating DB Snatches (35/25)
20 Alternating V-Ups
20 Back Squats at 40% of 1RM
20 Dubs or 400M Run
10 Alternating DB Snatches (35/25)
10 Alternating V-Ups