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#