Swamp City Fitness – Swamp City WOD
Warm-up
40 Jumping Jacks
40 Dubs or 80 Singles
10 Sec Hang
4 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
40 Dubs or 80 Singles
40 Jumping Jacks
10 Beat Swings
10 Jumping Squats
10 Starfish Toe Touches
10 Cossack Squats
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Strength
Back Squat (Week 1 of 9 Back Squat
40% 1×5
50% 1×5
60% 1×3
65% 1×5
75% 1×5
85% 1×5+
65% 3×5
If you do not have a 1RM at this point this is your opportunity.)
Hump Day (AMRAP – Rounds and Reps)
14 Min AMRAP
7 Box Jumps (30/24)
14 T2B
21 KB Swings (54/35)
28 SitUps