Blog

Monday 9/19/22

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

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