Swamp City Fitness – Swamp City WOD
Warm-up
400M Run
10 Sec Hang
10M Samson Stretch
10M Bear Crawl
10 Beat Swings
4 Slow and Lows
3 Quad Stretch Toe Touch (each leg)
10 Beat Swings
4 Rig Raises (wide grip)
10 Starfish Toe Touches
Strength
Week 9 of the 9 week Strength Cycle. This is it. Push Hard. Next Week we will establish new PR’s
Overhead Squat
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 quickly.
Metcon
4 Rounds for time:
4 Snatches (95/65)
4 Overhead Squats
4 Burpees Over Bar
200M Run
4 Wall Walks or 10M Handstand Walk
4 Strict C2B Pull Ups or 2 Muscle Ups