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Swamp City WOD – Fri, Oct 14

Swamp City Fitness – Swamp City WOD

Warm-up

15/12 Cal Assault Bike

40 Dubs or 80 Singles

PVC Routine

15/12 Cal Assault Bike

40 Dubs or 80 Singles

Strength

Week 8 of 9. This week we are using the same 1RM as last week which is 5-10lbs which should be 10-20lbs more than week one.

Overhead Squats

40% 1×5

50% 1×5

60% 1×3

70% 1×3

80% 1×3

90% 1×3+

70% 3×5

Metcon

2 Person Partner Wod

10 Wall Walk + 20 Pull Up or 10M Handstand Walk + 2 Muscle Ups Buy In

20 S2O (75/55)

20 Back Squats (75/55)

200M Run

30 S2O (75/55)

30 Back Squats (75/55)

200M Run

40 S2O (75/55)

40 Back Squats (75/55)

200M Run

10 Wall Walks + 10 Pull Ups or 10M Handstand Walk + 2 Muscle Ups But Out

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