Swamp City Fitness – Swamp City WOD
Warm-up
25 Jumping Jacks
5 Jumping Jack Burpees
10M Samson Stretch
10 Sec Hang
25 Jumping Jacks
5 Jumping Jack Burpees
5 Berserker Lunges
3 Quad Stretch Toe Touches (each leg)
10 Beat Swings
25 Jumping Jacks
5 Jumping Jack Burpees
Strength
Week 8 of 9. This week we are using the same 1RM as last week which is 5-10lbs which should be 10-20lbs more than week one.
Bench Press
40% 1×5
50% 1×5
60% 1×3
70% 1×3
80% 1×3
90% 1×3+
70% 3×5
Metcon
4 Rounds:
2 Wall Walks
25 Wall Balls
Between Each Round:
30M Sled Push (4/3plates)
30M Yoke Carry (25’s/10’s)
