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Benchin on a Wednesday 8/24/22

Swamp City Fitness – Swamp City WOD

Warm-up

500M Row

3 Rounds:

2 Turkish Get Ups (no weight)

4 Slow and Lows

6 Stationary Inchworms

8 Beat Swings

500M Row

Strength

Bench Press, 531 Week 1

40% 1×5

55% 1×5

65% 1×3

75% 1×5

85% 1×5+max effort

65% 3×5

Starting at 85% Superset

30 Sec Side Plank (each side)

8 Split Squats From Bench (each leg)

Metcon

5 Rounds for time:

2 Clean & Jerks (135/95)

2 Burpees over the bar

2 Wall Walks or 5M Handstand Walk

2 Tire Flips (heavy)

200M Row

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