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Swamp City WOD – Wed, Nov 15

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 pigeons stret on box or bench (es)

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)

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