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Monday, Monday, Monday 9/26/22

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

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