Swamp City Fitness – Swamp City WOD
Warm-up
400m run
PVC routine
10 beat swings
20 banded pull aparts
:30 couch stretch/leg
:30 ankle stretch on bench/leg
For part 2 of the Wendler cycle, add 10lbs to your 1RM calculation
Ex. your 1RM front squat is 150. Now, it is 160. Take 90% of that and you get 145lbs. 145lbs is now your “working 1RM.” If that does not make sense, ask a coach!!
Front Squat (1 x 5 @ 65%)
Front Squat (1 x 5 @ 75%)
Front Squat (1 x 5+ @ 85%)
Goal is 5 or more reps!
Log weights lifted for each set and reps for the max set at 85%
Metcon (Time)
FOR TIME
5-10-15-20-25
Deadlifts (155/105)
10 burpee box jumps (24″/20″) after each set
15 minute cap