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Wednesday, End of Summer 9/21/22

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)

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