Swamp City Fitness – Swamp City WOD
Warm-up
15/12 Cal Assault Bike
40 Dubs or 80 Singles
PVC Routine
15/12 Cal Assault Bike
40 Dubs or 80 Singles
Strength
Week 8 of 9. This week we are using the same 1RM as last week which is 5-10lbs which should be 10-20lbs more than week one.
Overhead Squats
40% 1×5
50% 1×5
60% 1×3
70% 1×3
80% 1×3
90% 1×3+
70% 3×5
Metcon
2 Person Partner Wod
10 Wall Walk + 20 Pull Up or 10M Handstand Walk + 2 Muscle Ups Buy In
20 S2O (75/55)
20 Back Squats (75/55)
200M Run
30 S2O (75/55)
30 Back Squats (75/55)
200M Run
40 S2O (75/55)
40 Back Squats (75/55)
200M Run
10 Wall Walks + 10 Pull Ups or 10M Handstand Walk + 2 Muscle Ups But Out