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.
