Swamp City Fitness – Swamp City WOD
Warm-up
Thunderstruck Burpees
10 Beat Swings
4 Slow and Lows
4 Quad Stretch Toe Touch (each leg)
Strength
Week 5 of 9. This week we are using the same 1RM as last week which is 5-10lbs more than week one.
Bench Press
40% 1×5
50% 1×5
60% 1×3
70% 1×3
80% 1×3
90% 1×3+
70% 3×5
Superset Starting at 90%:
20 V-Ups
10 Bulgarian Split Squats (each leg)
Metcon
14 Min AMRAP
20 Wallballs (20/14)
6 Warrior Makers (30’s/20’s)
3 Rope Climbs or Up/Downs
8 Box Jumps (30/24)
