Swamp City Fitness – Swamp City WOD
Warm-up
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
Strength
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
