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