Swamp City Fitness – Swamp City WOD
Warm-up
30 Jumping Jacks
10 Squats
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
Strength
1RM Testing Back Squats
25 Min to Complete:
Warm up to 80% of 1RM (rest 90 sec between sets)
There is plenty of time for re-racking weights on bailing attempts. Practice bailing for your safety.
2 @ 80% (practice bailing at the bottom of a 3rd rep)
1 @ 85% (practice bailing at the bottom of a 2nd rep)
1 @ 90%
1 @ 95%
1 @ 100%
1 @ 105% (keep going up if you feel strong)(stop when you fail)
1-time exercise (Time)
4 Round for Time:
10 Bent Bar Over Rows (working weight)
4 Burpees Over Bar
10 Supermans
10 Alternating V-Ups
12 DB or KB Shoulder Shrugs and Calf Raises (70’s/50’s)
