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Swamp City WOD – Wed, Nov 8

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)

10M Forward Scoops

10M Duck Walks

8 Kang Squats

10 Beat Swings

10 Side Lunges

6 90/90’s

20 Skater Hops

40 Sit Ups

Strength

Week 4 of 6

25 Min to Complete:

Back Squat 4 rounds of 5 reps @ 70% of 1RM

Superset: (empty bar + 20’s))

10 Good Mornings

10 Back Rack Lunges

1-time exercise (Time)

4 Rounds for time:

10 V-Ups

20 KB Swings (53/44)

10 Burpees

200M Run

20 Box Step Ups w/KB (35/26)

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