Blog

Swamp City WOD – Wed, Oct 12

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)

Leave a Comment

Your email address will not be published.

Related Posts

March 7, 2022

Swamp City Fitness – Swamp City WOD Warm-up 400m run PVC routine 10 beat swings...