Swamp City Fitness – Swamp City WOD
Warm-up
500M Row
10M Inchworms
10M Samson Stretch
10 Beat Swings
3 Slow and Lows
10 Jumping Squats
3 Quad Stretch Toe Touch
10 Jumping Lunges
10 Beat Swings
10 Push Ups
Strength
Week 6 of the 9 week Bench Press cycle
Bench Press
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
12 Min AMRAP:
10 Dips (rings/bar/bench)
20 Box Jumps
20 Pull Ups or 3 Muscle Ups
10 Devil Press
