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Swamp City WOD – Wed, Nov 29

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)

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