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Swamp City WOD – Mon, Oct 17

Swamp City Fitness – Swamp City WOD

Warm-up

400M Run or 15/12Cal Assault Bike

40 Dubs or 100 Single Jump Ropes

5 Breakdance Burpees

10 Beat Swings

10M Samson Stretch

10M Forward Scoops

40 Dubs or 100 Singles

5 Breakdance Burpees

10 Beat Swings

4 Slow and Lows

3 Quad Stretch Toe Touch (each leg)

30 Sec Couch Stretch

40 Situps

Strength

Week 9 of the 9 week Deadlift cycle.  This is it. Push Hard.  Next Week we will establish new PR’s

Deadlifts

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

Festivus Games WOD 1

12 min AMRAP

20 Box Overs

20 Plate Ground-to-Overhead

20 Sit-Ups

At 3-2-1 Go! Athlete 1 will start with Box Overs. Once Athlete 1 completes all box overs, Athlete 2 completes plate ground-to-overhead. Once Athlete 2 completes all ground-to-overhead, Athlete 1 completes all sit-ups. Athletes continue to rotate movements for 12 minutes.

Score is reps completed.

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