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
