Swamp City Fitness – Swamp City WOD
Warm Up
400M Row
30 Jumping Jacks
10 Beat Swings
3 Slow and Lows
3 Quad Stretch Toe Touch
10M Samson Stretch
10M Inch Worms
10M Toy Soldiers
10M Forward Scoops
10M Froggers
10M Burpee Broad Jumps
10 Beat Swings
Strength
Week 2 of 5
25 Min to complete:
Abmat Sit Ups
4 x 20
Deadlift@ 65% of 1RM
4 x 12
T2B
4 x 8
KB Stationary Split Squats
4 x 8 (each leg) increase in weight each week
Metcon (Time)
10 Pull Ups
200M Run
2 DB Push Ups w/2 DB Rows (Each Push Up)
2 Thrusters
4 DB Push Ups w/2 DB Rows
4 Thrusters
10 Pull Ups
400M Run
6 DB Push Ups w/2 DB Rows (Each Push Up)
6 Thrusters
8 DB Push Ups w/2 DB Rows (Each Push Up)
8 Thrusters
10 Pull Ups
200M Run