Swamp City Fitness – Swamp City WOD
Warm-up
30 Sit Ups
10 Down Dog Push Ups
20 Jumping Jacks
10 Beat Swings
2 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
10 Foam Roller Hip Hinges
10M Duck Walks
8 Kang Squats
10 Beat Swings
10 Side Lunges
1 Min Pigeon on box or bench (each side)
20 Skater Hops
40 Sit Ups
Strength
Week 5 of 6
25 Min to Complete:
Back Squat 4 rounds of 5 reps @ 75% of 1RM
Superset: (empty bar + 25’s) ONLY if you are proficient. Scale accordingly
10 Good Mornings
10 Back Rack Lunges
1-time exercise (Time)
4 Rounds for time:
6 Deadlifts @ 70%
200M Run
2 Wall Walks
6 DB Manmakers (40/25)
15 Wallballs (20/14)
