Swamp City WOD – Wed, Oct 18

Swamp City Fitness – Swamp City WOD


60 Sit Ups

10 Push Ups

30 Jumping Jacks

10 Beat Swings

2 Slow and Lows

3 Quad Stretch Toe Touch (each leg)

10 Push Ups into Runners Stretch

10 Kang Squats

10 Down Dog Push Ups

10 Beat Swings

10 Side Lunges

10M Skipping High Jumps

10M Burpee Broad Jumps

10 90/90’s

20 Skater Hops


Week 1 of 6

25 Min to Complete:

Back Squat 5×5 @ 65% of 1RM

Superset: (empty bar)

10 Good Mornings

10 Back Rack Lunges

*end with back squats so there is only 4 rounds of superset work

Metcon (Time)

4 Rounds:

25 Dubs or 60 Singles

4 Wall Walks

20 KB Swings (53/35)

100M Sled Sprint

200M Run

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