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Swamp City WOD – Wed, May 17

Swamp City Fitness – Swamp City WOD

Warm Up

Strength

Week 2 of 9

25 Min: Perform the Following as a Superset:

Bench Press (5 x 5 @ 70% of 90% of 1RM)

Sprints (No Measure)

Increasing Intensity Every Sprint from Cul-de-sac to Mailbox. Walk back to the gym for cool down.
50%, 75%, 95%, 100%, 110%

Push Press

5 x 5 @ 70% of 90% of 1RM

Snatch Grip Behind the Neck Push Press (No Measure)

5 x 5 @ 70% of 90% of 1RM

Overhead Squat (2 x 2)

Overhead Lunge (No Measure)

2 per leg alternating

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