Mondays Man…February 21, 2022

Swamp City Fitness – Swamp City WOD


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)



Deadlifts (155/105)

10 burpee box jumps (24″/20″) after each set
15 minute cap

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