Blog

Swamp City WOD – Fri, Nov 18

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)

Leave a Comment

Your email address will not be published.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

Related Posts

Thursday 7/14/22

Swamp City Fitness – Swamp City WOD Warm-up Modified Thor’s Hammer Routine...

Thorsday 9/1/22

Swamp City Fitness – Swamp City WOD Warm-up 15/12 Cal Bike 4 Slow and Lows...