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Swamp City WOD – Fri, Aug 4

Swamp City Fitness – Swamp City WOD

Warm Up

40 Jumping Jacks

10 Beat Swings

10 Push Ups

10 Squats

10 Lunges

10 Beat Swings

2 Slow and Lows

3 Quad Stretch Toe Touches (each leg)

Strength

Week 3 of 6

Back Squats 5 Reps of the Following:

2 Rounds @ 65% of 1RM

2 Rounds @ 75% of 1RM

2 Rounds @ 85% of 1RM

Superset the Following:

14 Calf Raises (KB or DB)

14 DB or KB Shoulder Shrugs

ME DB Tricep Ext

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

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

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