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Swamp City WOD – Fri, Oct 7

Swamp City Fitness – Swamp City WOD

Warm-up

400M Run

PVC Routine

Strength

We Are Now Starting the 3rd of 3 qty 3 week Cycles in this 9 week Strength Programming:

Our Final Increase, this week we want to add between 5-10 lbs to our 1RM to calculate slightly higher %’s

Remember Strength gain is incremental, one step at a time.

Overhead Squats:

40% 1×5

50% 1×5

60% 1×3

65% 1×5

75% 1×5

85% 1×5+

65% 3×5

Metcon

4 Rounds for time:

40 DUBS or 80 Singles

4 Snatch Balances (empty bar)

4 Sots Presses (empty bar)

4 Burpees Over Bar

8 T2B

200M Run

Anyone Struggling With Shoulder Mobility Sub 8 Deadlifts (205/125) for Snatch Balances and Sots Press

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