Swamp City Fitness – Swamp City WOD
Warm-up
3 min Assault bike
then
PVC routine
then
3 rounds for quality
10/10 Bulgarian split squat
15 band face pulls
10 hand release push ups
Strength
Catch up on the main movements for the week 6 of 9
40% 1×5
50% 1×5
60% 1×3
75% 1×5
85% 1×3
95% 1×1+
75% 3×5
EMOM x28 (No Measure)
1: 15/12 cal Row
2: 15 TTB (sx: hanging knee raise)
3: 14/11 cal Bike
4: 12 Box Jump Over 24″/20″ (sx: KB box step overs)
scale calories back if you cannot complete by 45s
Aim to go unbroken on the TTB or knee raises
