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