Swamp City Fitness – All Day Swamp City WOD
Warm-up
PVC routine
:10 hang
50 jumping jacks
10 jump squats
10 KB strict press/arm
3 turkish get-ups/arm
10 beat swings
50 jumping jacks
Strength
Push Press-Week 1
4 sets of 6 all at the same weight
*6 reps should be challenging but very doable. You can push press more than you can strict press, so a guideline would be to use roughly 5-10% less than your strict press 1RM as a starting weight*
Metcon
EMOM 16-Max reps
Min 1: Back squats (95/65)
Min 2: Bar-facing burpees
Min 3: Push press (95/65)
Min 4: Rest
Score is TOTAL # of Reps