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More Monday Please

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

Deadlift Week 2 of 9 — (remember to use the shared spreadsheet to immediately calculate your numbers)

40% 1×5

50% 1×5

60% 1×3

70% 1×3

80% 1×3

90% 1×3+

70% 3×5

Starting with 90% Superset

20 Abmat Situps

30 Twisting Mountain Climbers

Metcon

For Time:

600M Run

8 Burpee Box Jumps

40M Heavy Sled Push or 20M Yoke Carry

8 Pull Ups

16 Burpee Box Jumps

40M Heavy Sled Push or 20M Yoke Carry

16 Pull Ups

8 Burpee Box Jumps

40M Heavy Sled Push or 20M Yoke Carry

8 Pull Ups

600M Run

18 Min Time Cap

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