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