Swamp City Fitness – Swamp City WOD
Warm-up
400M Row
10 Sec Hang
10 Squats
10 Stationary Lunges
10 Beat Swings
10M Berserker Lunges
10M Quad Stretch Toe Touch
10 Kipping Beat Swings
10M Forward Scoops
10 Single Leg Romanian Deadlift
400M Row
40 Abmat Situps
Strength
We Are Now Starting the 2nd of 3 qty 3 week Cycles in this 9 week Strength Programming:
This week we want to add between 5-10 lbs to our 1RM to calculate slightly higher %’s
Remember Strength gain is incremental, one step at a time.
Deadlift:
40% 1×5
50% 1×5
60% 1×3
65% 1×5
75% 1×5
85% 1×5+
65% 3×5
Metcon
For Time:
20 Abmat Situps
10 Deadlifts
10 Slamballs
200M Run
40 Twisting Knee to Elbow Abmat Situps
20 Deadlifts
20 Slamballs
400M Run
20 Twisting Knee to Elbow Abmat Situps
10 Deadlifts
10 Slamballs
200M Run
