Swamp City Fitness – Swamp City WOD
Warm-up
40 Jumping Jacks
10 sec hang
YTW (5lb Plates)
4 Slow and Lows
6 Stationary Inchworms
Laying Face Down YTW (no weight) RX Superman Position
25 Sit Ups
30 sec Couch Stretch
30 sec Ankle Stretch on bench
Strength
Week 5 of 9. This week we are using the same 1RM as last week which is 5-10lbs 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
3 Rounds For Time:
20 Deadlifts (135/85)
200M Run
20M Sandbag Drag
20 T2B
4 Wall Walks or 10M Handstand Walk