Swamp City Fitness – Swamp City WOD
Warm-up
Assault Bike (15/12)
40 Jumping Jacks
4 Slow and Lows
4 Quad Stretch Toe Touch (each leg)
10M Samson Stretches
10M Bear Crawls
10 Beat Swings
10 Jumping Squats
6 Stationary Inchworms
10 Jumping Lunges
10M Forward Scoops
Strength
Week 8 of 9. This week we are using the same 1RM as last week which is 5-10lbs which should be 10-20lbs more than week one.
Deadlifts
40% 1×5
50% 1×5
60% 1×3
70% 1×3
80% 1×3
90% 1×3+
70% 3×5
Metcon
For Time:
200M Run
10 Pull Ups
20 Push Ups or 8 Handstand Push Ups
30 Sit Ups
400M Run
20 Pull Ups
30 Push Ups or 12 Handstand Push Ups
40 Sit Ups
200M Run
10 Pull Ups
20 Push Ups or 8 Handstand Push Ups
30 Sit Ups
22 Min Time Cap