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UF Pregame Partner WOD 9/16/22 Invite Friends and Gator Fans

Swamp City Fitness – Swamp City WOD

Warm-up

200M Run

10 Beat Swings

4 Slow and Lows

3 Quad Stretch Toe Touch

10 Toe Touches

10 Starfish Toe Touches

10 Beat Swings

4 Rig Raises

10M Bear Crawl

Strength

We Are Now Starting the 2nd of 3 qty 3 week Cycles in this 9 week Strength Programming:

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.

Overhead Squat:

40% 1×5

50% 1×5

60% 1×3

65% 1×5

75% 1×5

85% 1×5+

65% 3×5

Metcon

2 Partner Teams (1 partner holds Wallball overhead while 1 partner works, alternate when needed)

(No work can be done if Wallball is not overhead)

400M Run or Row w/Wallball

100 Air Squats

90 Jumping Jacks

80 Lunges

70 Partner Wallball Situps

60 KB Swings

50 Shoulder to Overhead (empty bar)

40 Burpees

30 Overhead Squats (empty bar)

20 Box Jumps

10 Wall Walks

400M Run or Row w/Wallball

35 Min Time Cap

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