Swamp City Fitness – Swamp City WOD
Warm-up
8 Min AMRAP:
2 Burpees
2 Samson Stretch
1 Slow and Low
1 Stationary Inchworm + 4 Push Ups
2 Starfish Toe Touches
Strength
Week 9 of the 9 week Strength Cycle. This is it. Push Hard. Next Week we will establish new PR’s
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
Festivus Games WOD 3
4 Rounds for Time
10-minute time cap
15 Synchro Toes-Above-Hips / Knees-Above-Hips
30 Wall Balls
15 Plate Hop Burpees
On 3-2-1-Go! both athletes will begin the synchro toes-above-hips or knees-above-hips. After completing all 15 reps, then one athlete will start the wall balls while the other athlete rests. Athletes may switch out whenever they want with one athlete working and the other athlete resting until all of the wall balls and plate hop burpees are completed. Then they will begin the next round.
Score is time completed. If all work is not completed by the 10:00 time cap, add :01 for every rep not completed.