Swamp City Fitness – Holiday WOD
Warm Up
200M Run
10 Beat Swings
30 Jumping Jacks
6 Jumping Jack Burpees
6 Sunsalutation to Downdog Burpees
10 Starfish Toe Touch
10 Squats
10 Beat Swings
200M Run
Strength
WEEK 1 of 5 @ 50% of 1RM Clean
25 Min to complete the following:
(ideally as a complex)
Deadlift
4 x 1
Cleans
4 x 2
Front Squat
4 x 3
Push Press
4 x 4
Superset: 8 Reverse Single Arm Suitcase KB Lunge (each leg)
*build KB weight each week
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP:
16 KB Snatches (44/26)
10M Single Arm KB OHL
20 Push Ups
10 Ring Rows
