Swamp City Fitness – Swamp City WOD
Warm-up
400M Run
10M Bear Crawl
10M Samson Stretch
10M Froggers
10M Toy Soldiers
10M Berzerker Lunges
10M Burpee Broad Jumps
10M Duck Walks
10M Inchworms
10M Forward Scoops
200M Run
Shoulder Circles, hugs
10 Beat Swings
Strength
Overhead Squat from Rack, 531 Week 1
I expect a lot of you do not know what your OH Squat 1RM is. That’s ok. For those of you who know your snatch 1RM we can begin with that. Those of you who do not know what that is either we will work throughout this cycle to learn more and develop a better understanding of the movement, where we are with it, and why we do it. (Keep in mind we have a dedicated Olympic Weightlifting class solely designed to teach you these movements for your benefit. Please utilize it.)
40% 1×5
55% 1×5
65% 1×3
75% 1×5
85% 1×5+max effort
65% 3×5
Starting at 85% Superset
25 Push Ups
25 Ab Mat Sit Ups
Metcon
4 Rounds for time:
50 Dubs or 100 Singles
4 Snatches (135/95)
2 Muscle Ups, or 4 Chest 2 Bar + 4 Ring Dips, or 8 Strict Pull Ups + 8 Bench Dips
5M Handstand Walk or 3 Wall Walks
