Swamp City WOD – Fri, Aug 18


5:30am Classes Return this Monday Aug 21st. Please remember to pre-register by 10pm the night before for morning classes. Please also remember to sign into every class you attend, even classes you have pre-registered for. Welcome back UF and Sante Fe Students! We hope you had a great summer and let’s get back to work ??

Swamp City Fitness – Swamp City WOD

Warm Up

800M Row

10 Beat Swings

10 Squats

10 Lunges

2 Slow and Lows

3 Quad Stretch Toe Touches

10 Beat Swings

20 Sec Calf Stretch (each leg)

10 Cossack Squats

20 Skater Hops


Week 5 of 6

Back Squats 7 Reps of the Following:

2 Rounds @ 55% of 1RM

2 Rounds @ 65% of 1RM

2 Rounds @ 75% of 1RM

Superset the Following:

14 Single Leg Calf Raises (KB or DB)

14 Hex/Trap Bar Shrugs or KB Shrugs

ME DB or EZ Bar Tricep Ext

Note: Start with Squats, End with Squats. The superset work is only 5 rounds.

Zeus (Time)

3 Rounds For Time:

30 Wall Ball Shots (20/14 lb)

30 Sumo Deadlift High-Pull (75/55 lb)

30 Box Jump (20 in)

30 Push Presses (75/55 lb)

30 calorie Row

30 Push-Ups

10 Back Squats (bodyweight)
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here

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