Swamp City Fitness – Swamp City WOD
Warm Up
250M Row
5 Burpees
3 Slow and Lows
30 Jump rope
3 Quad Stretch Toe Touch (each leg)
10 Beat Swings
200 meter Run
with an empty Barbell:
10 Good Mornings
5 Snatch Pulls
5 Overhead Squats
10 Back Squats
Strength
This is the Heaviest and Final Set
28 Min to Complete the Following as a Superset:
Back Squat (5 x 5 @ 85% of 1RM)
Ring Rows (5 x 5 @ the Heaviest Possible With Safe Form)
Snatch (5 x 1 @ 85% Performed as a Complex:
– Snatch Liftoff to Knee – 3 sec pause
– Power Snatch from the Knee – 3 sec pause OH
– Overhead Squat
– Snatch – 3 sec pause at bottom)
METCON: (Time)
Megan
21-15-9
Burpees
KB Swings (53/35)
Double-Unders
Scaled for Double-Unders
Singles 63-45-27