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Swamp City WOD – Wed, Oct 5

Swamp City Fitness – Swamp City WOD

Warm-up

30 DUBS or 60 Singles

10 Sec Hang

200M Run or Row

3 Low and Lows

6 Face Down Y,T,W’s

6 Stationary Inchworms

30 Dub’s or 60 Singles

10 Beat Swings

200M Run or Row

3 Quad Stretch Toe Touch (each leg)

Strength

We Are Now Starting the 3rd of 3 qty 3 week Cycles in this 9 week Strength Programming:

Our Final Increase, this week we want to add between 5-10 lbs to our 1RM to calculate slightly higher %’s

Remember Strength gain is incremental, one step at a time.

Bench Press:

40% 1×5

50% 1×5

60% 1×3

65% 1×5

75% 1×5

85% 1×5+

65% 3×5

Metcon

3 Rounds:

200M Run

10 Slam Balls

10 Push Ups

10 Twisting Knee Raises (Hanging)

1 Round:

20M Yoke Carry

6 Tire Flips

3 Rounds:

2 Turkish Get Ups (each side)

4 Burpee Box Jumps (24/20)

12 Lemon Squeezers

1 Round:

20M Yoke Carry

6 Tire Flips

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