Swamp City Fitness – Swamp City WOD
Warm-up
40 Jumping Jacks
8 Stationary Inchworms
10 Beat Swings
Arm Circles Small to Large to Small both directions
4 Quad Stretch Toe Touch Each Leg
3 Slow and Lows
10M Toy Soldiers
10M Forward Scoops
10 Beat Swings
40 Jumping Jacks
Strength
Shoulder Press (Week 1 of 9 Shoulder Press
40% 1×5
50% 1×5
60% 1×3
65% 1×5
75% 1×5
85% 1×5+
65% 3×5
If you do not have a 1RM at this point this is your opportunity.)
Fenrir’s Mayhem Starts Today (AMRAP – Rounds and Reps)
No Evening Class Today. Mornings Only.
Death by Deadlift (205/155) and Burpees
EMOM
1 Deadlift + 1 Burpee Over Bar
2 + 2
3 + 3
4 + 4
5 + 5
………………..