Swamp City Fitness – Swamp City WOD
Warm Up
30 DUB’s or 70 Singles
25 Jumping Jacks
3 Slow and Lows
10 Beat Swings
10 Side Lunges
10 Jumping Squats
3 Quad Stretch Toe Touch (each leg)
10 Beat Swings
20 Skater Hops
Strength
Back Squat (Week 3 of the 9 week Strength Cycle.
Back Squat
40% 1×5
50% 1×5
60% 1×3
75% 1×5
85% 1×3
95% 1×1+
75% 3×5
Use the spreadsheet for speed and efficiency. Focus on getting your weights out )
True Jump (Time)
3 Rounds for time:
400M Run
14 Burpee Box Overs
14 T2B or 3 Muscle Ups
14 Ring/Bar/Bench Dips
14 Wide Mt Climbers