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