Swamp City WOD – Wed, Mar 15

Swamp City Fitness – Swamp City WOD

Warm Up

400M Run

10 Beat Swings

30 Jumping Jacks

2 Slow and Lows

3 Quad Stretch Toe Touch (each leg)

10 Squats

10 Side Lunges

10 Beat Swings

4 Sun salutation Push Ups

6 Down Dog Push Ups

5 Jumping Berserker Lunges

10 Beat Swings


Take 25 min to work on the following:

Back Squat (45% of 1RM

Scaling is to perform air squats or use training bar)

Shoulder Press (45% of 1RM

Scaling is to perform press using training bar or PVC. If shoulder more mobility is needed perform I,Y,T,W’s 5×5)

Bulgarian Split Squat (5 x 5 w/KB (18/10)

Scaling option, standard body weight split squats on a flat surface (no bench) use a rig upright for balance)

5 x 5

Death by Burpee Pull Ups (Time)

Minute 1: 1 Rep

Minute 2: 2 Reps

Minute 3: 3 Reps

Minute 4: 4 Reps

Minute 5: 5 Reps

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