Swamp City Fitness – Swamp City WOD
Warm-up
40 Jumping Jacks
10M Samson Stretch
10 Sec Hang
200M Run
10M Toy Soldiers
10 Beat Swings
4 Slow and Lows
10M Burpee Broad Jumps
10M Forward Scoops
10 Beat Swings
40 AbMat Sit Ups
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.
Deadlift:
40% 1×5
50% 1×5
60% 1×3
65% 1×5
75% 1×5
85% 1×5+
65% 3×5
Metcon
5 Rounds:
4 Tire Flips
4 Rope Climbs
12 Devil Press (35/20)
12 T2B
20 Min Time Cap