Blog

Swamp City WOD – Wed, May 31

Swamp City Fitness – Swamp City WOD

Warm Up

10/12 Cal Bike

10 Beat Swings

10 meter Inch Worm

10 Burpees

10 Side Lunges (ea side)

10 Reverse Lunges (ea leg)

With an Empty Barbell:

5 back Squats

5 front Squats

5 overhead Squats

5 Shoulder Press

5 Push Press

5 Push Jerks

5 Hang Power Cleans

5 Hang Power Snatches

Strength

Week 4 of 9

Superset the Following at 55% of 95% of 1RM

5×5 Bench Press

V-Ups,Start with 10, increase by 2 each round.

5×5 Deadlift

Metcon (Time)

Run 400 meters

40 Back Squats

40 Front Squats

40 Overhead Squats

Run 400 meters

40 Shoulder Press

40 Push Press

40 Push Jerks

Run 400 meters

40 Hang Power Cleans

40 Hang Power Snatch

Run 400 meters
All movements performed with empty Barbell

Leave a Comment

Your email address will not be published. Required fields are marked *

Related Posts