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
WENDLER WEEK 1: We are starting a new Wendler cycle with Front Squats (Mondays), Push Press (Wednesdays) and Back Rack Lunges (Fridays)
If you do NOT have a front squat 1RM, use 80% of your 1RM back squat as your “1RM front squat.”
Take that number and take 90% of that, and that will be the number you base your percentages off.
If you have a 1RM front squat, take 90% of that, and that will be your weight to base all percentages off. (We maxed out our front squats on 9/2/2021. Maybe (hopefully) you logged it or wrote that number down somewhere if you were here!)
Ex. 1RM is 100lbs. 90%=90lbs, so 90lbs is what I will base my percentages off.
Log weights lifted for each set today!!
Front Squat (5 @ 65%)
Front Squat (5 @ 75%)
Front Squat (5+ @ 85%)
Log how many reps you got!! Shooting for 5 or more!!
Metcon (Time)
FOR TIME
21-15-9
Deadlifts (185/135)
Pull-ups/ring rows
REST 2 MINUTES
15-12-9
Deadlifts (225/155)
C2B/pull-ups/jumping pull-ups/ring rows
20 minute cap
