Swamp City Fitness – Swamp City WOD
Warm Up
E2MOM
2 Min DUB Work
2 Min 3 Slow &Lows, 3 Quad Stretch Toe Touch, 10 Beat Swings
2 Min DUB Work
2 Min 10 Push Ups, 20 Mt Climbers, 5 Double TimeBurpees
2 Min Dub Work
Strength
Week 7of 9 Shoulder Press
40% 1×5
50% 1×5
60% 1×3
65% 1×5
75% 1×5
85% 1×5+
65% 3×5
Increase your weight by 5-10lbs over the last 3 weeks.
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
3 Strict Pull Ups
3 Power Cleans (135/95)
9 Air Squats