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Tuesday Training Day 9/6/22

Swamp City Fitness – Swamp City WOD

Warm-up

200M Row

10 sec hang

20 Ab mat sit ups

4 Slow and Lows

10 Beat Swings

10 Good Mornings

10M Forward Scoops

20 Ab mat sit ups

Strength

Week 3 of the 9 week Deadlift cycle

Deadlifts

40% 1×5

50% 1×5

60% 1×3

75% 1×5

85% 1×3

95% 1×1+

75% 3×5

Use the speadsheet for speed and efficiency. Focus on getting your weights out quickly.

Metcon

800M Run

30 T2B

600M Run

20 Dips (Bar or Rings)

400M Run

10 Wall Walks

200M Run

5 Muscle Ups, or 5 Chest 2 Bar & 5 Ring/Bar Dips, or 5 Ring Rows & 5 Bench Dips

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