Blog

Put it in Reverse Terry 4/26/21

Swamp City Fitness – All Day Swamp City WOD

Warm-up

200m run

10 BB good mornings

10 BB RDLs

:10 hang from the bar

200m run

10 beat swings

10 BB back squats

200m run

10 downward dog push up with leg lick

10 lemon squeezers

200m run

Strength

Strength-Wendler Week 1 Day 1

Deadlift

Set 1: 5 reps @ 65%

Set 2: 5 reps @ 75%

Set 3: Max reps @ 85% – goal is 5+reps

Metcon

For Time

3 rounds

9 deadlifts (135/95)

9 pull-ups

9 box jumps

2 rounds

15 deadlifts

15 pull-ups

15 box jumps

1 round

21 deadlifts

21 pull-ups

21 box jumps

Leave a Comment

Your email address will not be published. Required fields are marked *