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Not The Monday Blues, May 3, 2021

Swamp City Fitness – All Day Swamp City WOD

Warm-up

PVC Routine

10 beat swings

15m inchworm with push up

15m bear crawl

10 kipping beat swings

10 BB RDL

10 BB good mornings

10 lemon squeezers

3 rig raises-narrow grip

:30 calf stretch on rig each leg

Weightlifting

Strength-Week 2 Day 1

Deadlift

Set 1: 3 reps @ 70%

Set 2: 3 reps @ 80%

Set 3: Max reps @ 90%- goal is 3+reps

Metcon

3-6-9-12-15-18…climb by 3 reps for a 15 minute AMRAP

Wall Balls (20/14)

Slam Balls

Box Jumps

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