Blog

Wednesday 9/7/22

Swamp City Fitness – Swamp City WOD

Warm-up

60 Jumping Jacks

PVC Routine

Strength

Week 3 of 9 Week Bench Press Cycle

40% 1×5

50% 1×5

60% 1×3

75% 1×5

85% 1×3

95% 1×1+

75% 3×5

Metcon

For Time:

6 Tire Flips

6 Rope Climbs

6 Heavy Sled Pushes or 3 Yoke Carries (20M)

20 KB Swings

4 Tire Flips

4 Rope Climbs

4 Heavy Sled Pushes or 2 Yoke Carries (20M)

20 KB Swings

2 Tire Flips

2 Rope Climbs

2 Heavy Sled Pushes or 1 Yoke Carry (20M)

20 KB Swings

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