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Swamp City WOD – Sat, Oct 1

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

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