Swamp City Fitness – Swamp City WOD
Warm Up
3 Rounds:
200M Run
20 Mt Climbers
5 Sun Salutation Push Ups
3 Slow and Lows
10 Beat Swings
Sun Salutation Push Ups
Strength
FINAL Week 9 of the 9 week Strength Cycle.
Strict Shoulder Press
40% 1×5
50% 1×5
60% 1×3
75% 1×5
85% 1×3
95% 1×1+
75% 3×5
Use the spreadsheet for speed and efficiency. Focus on getting your weights out
Metcon (Time)
For Time:
Back Squats & Burpees (225/155)
Back Squats
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Burpees
2, 4, 6, 8, 10, 12, 14, 16, 18, 20