Swamp City Fitness – Swamp City WOD
Warm-up
200m run
50 lateral hops over line
:10 hang
10 good mornings
5 narrow grip rig raises
10 beat swings
200m run
50 lateral hops over line
5 quad stretch toe touch/leg
5 slow and lows
10 pike push-up with leg kick
5 berzerker lunges
10 cossack squats
200m run
For part 2 of the Wendler cycle, add 10lbs to your 1RM calculation
Ex. your 1RM front squat is 150. Now, it is 160. Take 90% of that and you get 145lbs. 145lbs is now your “working 1RM.” If that does not make sense, ask a coach!!
Back Rack Lunge (1 x 5/leg @ 65%)
Back Rack Lunge (1 x 5 @ 75%)
Back Rack Lunge (1 x 5+/leg @ 85%)
Goal is 5 or more reps each leg!
Log weights lifted for each set as well as the amount of reps you got for the last set!
Metcon (AMRAP – Reps)
FOR TIME or HOW FAR CAN YOU GET??
100 HRPU
100 OH Plate Lunges (35/25)
EMOM 7 American KBS
*Starts with KBS (53/35)
Partition as you see fit
20 minute cap
