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
