Swamp City WOD – Wed, May 10


2 Things:

1.) Ribbon Cutting party is this Thursday from 4:30pm-7:30pm. Open to Public, inviter friends and family. The cutting is at 5:30pm.

2.) 4:30pm Classes are reservation only. Morning classes are already set up for reservations only. For Morning Classes you need to reserve your spot by 10pm the night before. 4:30pm classes need to be reserved by 10am same day. Reservations will apply to all the new classes moving forward such as calisthenics, strongman, powerlifting etc.. More info on that in the near future. For now please just reserve for 4:30pm by 10am same day.

Swamp City Fitness – Swamp City WOD

Warm Up

200 Meter Row

10 Beat Swings

10 Meter Inch Worm

10 Meter Samson Stretch

3 Slow and Lows

20 Mountain Climbers

10 Banded Pass Through

10 Around the World

200 Meter Run

With an Empty Barbell:

10 Good Mornings

10 Bulgarian Deadlifts

10 Front Squats


Superset the following:

This is week 1 of 9. We are calculating based on

90% of our 1RM for weeks 1-3

95% of our 1RM for weeks 4-6

100% of or 1RM for weeks 7-9

Bench Press (5×5 @ 50 % of 90% of 1RM)

GHD Sit-ups (Each Round Increase by 2 each Superset Starting with 10 as Your Warmup Set.
10, 12, 14, 16, 18, 20….)

Deadlift (5×5 @ 50% of 90% of your 1RM)


4 X 500 Meter Sprints on Rower

1 Minute rest between each Round



Front Squats (135/95)


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