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
