Swamp City Fitness – Swamp City WOD
Warm Up
1000M Row
PVC Routine
Strength
Week 3 of the 9 week Strength Cycle.
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
Friendsgiving (Time)
4 Rounds for time:
20 Plank Jacks
5 Snatch (95/65) or 10 Alt DB Snatches (35/20)
5M Handstand Walk or 4 KickUps or 3 Wall Walks
200M Run/Row
30M Sled Push (4plates/3plates)