Swamp City Fitness – Swamp City WOD
Warm-up
15/12 Cal Bike
10M Inchworms
10M Samson Stretch
200M Row
10M Toy Soldiers
10M Forward Scoops
15/12 Cal Bike
10 Squats
10M Froggers
10 Beat Swings
10M Quad Stretch Toe Touch
200M Row
Empty Barbell Good Mornings
Strength
Week 6 of the 9 week Deadlift cycle
Deadlifts
40% 1×5
50% 1×5
60% 1×3
75% 1×5
85% 1×3
95% 1×1+
75% 3×5
Use the spreadsheet for speed and efficiency. Focus on getting your weights out quickly.
Metcon
1,000M Row Buy In
3 Rounds:
3 Wall Walk or 10M Handstand Walk
15 T2B
10 Deficit Push Ups (45/35) or Handstand Push Ups
10 Jumping Squats
800M Buy Out
