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 5 of 9. This week we are using the same 1RM as last week which is 5-10lbs 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 Push Ups
10 Pull Ups
10 Slam Balls
400M Run
20 Push Ups
20 Pull Ups
20 Slam Balls
600M Run
30 Push Ups
30 Pull Ups
30 Slam Balls
22 Min Time Cap
