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Fridays Are For Squats, April 30, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

30 second couch stretch per leg

5 slow and lows

5 Samson stretch per leg

50 DU (100 SU)

5 burpees

10 jump squats

50 DU (100 SU)

15m duck walk

15m frog jumps

5 quad stretch toe touch per leg

50 DU (100 SU)

Weightlifting

Strength Week 1 Day 3

Back Squat

Set 1: 5 reps @ 65%

Set 2: 5 reps @ 75%

Set 3: Max reps @ 85% – goal is 5+reps

Metcon

3 x 5 minute AMRAPs with 1 minute rest in between

**Start where you left off each round**

3 power cleans (95/65)

6 thrusters

9 sit-ups

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