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Swamp City WOD – Mon, Oct 3

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

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