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
