Swamp City Fitness – Swamp City WOD
Warm-up
40 Sit Ups
10 Down Dog Push Ups
30 Jumping Jacks
10 Beat Swings
2 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
6 Push Ups into Runners Stretch
8 Kang Squats
10 Beat Swings
10 Side Lunges
10M Skipping High Jumps
10M Burpee Broad Jumps
6 90/90’s
20 Skater Hops
40 Sit Ups
Strength
Week 2 of 6
25 Min to Complete:
Back Squat 4 rounds of 5 reps @ 65% of 1RM
Superset: (empty bar + 10’s))
10 Good Mornings
10 Back Rack Lunges
1-time exercise (AMRAP – Rounds and Reps)
18 Min AMRAP:
5 Up Downs
20 Dubs or 50 Singles
3 Wall Walks
5 Pull Ups
5 Ring Dips
10M Walking Calf Raises w/DB’s (25’s/15’s)
10 DB Curls + Arnold Press + Tricep Extension (25’s/15’s)
