Blog

Wednesday 8/31/22

Swamp City Fitness – Swamp City WOD

Warm-up

300M Row

10 Beat Swings

10 Push Ups

10 Squats

300M Row

10 Beat Swings

10M Bear Crawl

10M Lunges

300M Row

10 Beat Swings

10 Hand Release Push Ups

5 Jumping Berzerker Lunges

Strength

Bench Press Week 2 of 9 — (remember to use the shared spreadsheet to immediately calculate your numbers)

40% 1×5

50% 1×5

60% 1×3

70% 1×3

80% 1×3

90% 1×3+

70% 3×5

After 90% Superset

8 Bench Dips

8 Bent Over DB Bench Rows (each side)

Metcon

10 Min AMRAP:

200M Sprint

20M Sandbag Drags

20 Sec Battle Rope

20 Slam Balls

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